VIRTUAL GATOR FITNESS CHALLENGE UPDATE (through day 2 of week 7): Already over 75 hours! Great start! We might have to get creative with today's forecast... Take advantage of one of today's two club workout options... • Afternoon Yoga with Heather Williams Bloodworth (1pm-1:45pm): https://www.facebook.com/events/3257091197656655/ • Evening Zwift Bike Race (6:50pm start): "Bullseye Points Race Event 5"... https://zwift.com/events/view/704828 Or select one of two (or both!) Brian Kozera Training Peaks workouts focused on... • Swim strength drills • Cycling endurance The workouts are both included at the bottom of this post (and, of course, also on Training Peaks)! OVERALL WEEK 7 TOTALS: • Athletes logging time (since the March 23 start of the VGFC): 127! ◦ Gators: 58! ◦ Jr. Gators and Gator Tots: 14! ◦ Non-Gator spouses, friends, and kids: 55! • Week 7 goal: 350 hours • Total time logged: 75 hours, 34 minutes (22% of week 7 goal) • Week 7 pace: 264 hours, 30 minutes (76% of week 7 goal) DAILY TOTALS: • Tueday 5/5: ◦ Athletes logging time: 24 Total time logged: 29 hours, 11 minutes • Monday 5/4: ◦ Athletes logging time: 42 Total time logged: 46 hours, 23 minutes Today's Training Peaks Club Workouts: Workout 1: Swim Cords - Strength 1a (20 minutes): • Set 1 ◦ Row: 2 x :20 Endurance on :10 rest ◦ Row: 2 x :20 Strength on :10 rest ◦ Half Pull: 2 x :20 Endurance on :10 rest ◦ Half Pull: 2 x :20 Strength on :10 rest ◦ Full Pull: 2 x :20 Endurance on :10 rest ◦ Full Pull: 2 x :20 Hard on :10 rest • Set 2 ◦ Row: 3 x :20 Endurance on :10 rest ◦ Row: 3 x :20 Strength on :10 rest ◦ Catch Up: 3 x :20 Endurance on :10 rest ◦ Catch Up: 3 x :20 Hard on :10 rest ◦ 180 Degree: 3 x :20 Endurance on :10 rest ◦ 180 Degree: 3 x :20 Hard on :10 rest • Effort Levels ◦ Endurance: Sustainable pace with minimal resistance. ◦ Strength: Slow pace, hold position for 1 second at maximal resistance. ◦ Hard: Up-tempo pace with maximal resistance. • Instructional Videos ◦ Half Pull: https://youtu.be/G4v0sCAI7iw ◦ Catch Up: https://youtu.be/0wLYsGJDHSI ◦ 180 Degree: https://youtu.be/jmFk4mFSxCc ◦ Row: https://youtu.be/n3pUkxabvws Workout 2: Key Bike 2 (60 minutes) • Warm up: 10 mins at RPE 5, cadence at 85 RPM • Main Set: ◦ 4x10 min easy with every 3rd minute hard RPM ◦ 2 minute in between intervals@100 RPM RPE 5 • Cool down: 5 mins easy spin Join us by logging your fitness activities today!