Turbo Sunday

Did a turbo session following a Chrissie Wellington favourite that was in 220 mag a while back.

Its a pyramid session, totalling an hour, aimed at strengthening the legs.

10 min spin W/U
4 x 1 min in big gear at 50-60rpm - 1 min rest spin
3 x 2 min at 60-70rpm - 1 min rest spin
2 x 3 min at 70rpm - 1 min rest spin
1 x 5 min at 75-80 rpm - 1 min rest spin
1 x 10 min at 80+ rpm - 1 min rest spin
1 x 5 min at 75-80 rpm
10 min spin W/D

Hers is a bit longer though.....

Talking of Chrissie Wellington, she won at Kona....again! 3 times in a row, World Ironman Champion! She won with a time of 8:54:02, beating the previous record held by Paula Newby-Fraser.

Philip Graves fought hard and finished in 9:16:02, a brave effort. He had an excellent swim then led the whole race up until about 60km, then, I think, the heat got to him.... he finished 41st.

Maybe one day Ill make it to Kona.....