Nia's Training Plan

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Bike: Quick 35 min spin either before or after track at tbd
Run: Track workout: 2 mile warm up dynamics 6x800 @3:03/ 800 (w/ 100m walk/ 300m jog in between) 1-2 mile cool down at 4:00
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Bike: 2-hour ride outside at 10:00 AM
Run: recovery run 4-6 miles at 2:00
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Swim: trying to swim again?? depending on how the doctor's appointment goes
Bike: 1 hour trainer ride?? only if swim doesn't happen
Run: 5 mile hill(y) run from mill road.... WELSH VALLEY! at 2:00
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Swim: swimming?
Bike: hilly ride... Welsh Valley
Run: easy run?
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