Wednesday, November 14, 2012

Out Season: Week 3 - 30/30 Bike Workout

Here is the workout for today:

MS: 2 x (5 x 30/30) @ Vo2/Zone5/Very Hard. Take 2' easy between each set of 5 x 30/30's. Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard.

I felt good on the bike despite not wanting to get out of bed this morning. My legs feel good and strong despite not having a rest day since last Friday.

My speeds were
Set 1: 35.9 @ 127
Set 2: 35.5 @ 139
Set 3: 36.1 @ 141
Set 4: 37.2 @ 144
Set 5: 37.8 @ 146

Set 6: 34.4 @ 124
Set 7: 36.3 @ 142
Set 8: 36.4 @ 147
Set 9: 36.2 @ 146
Set 10: 37  @ 149

Here was the training from last week


Here was the training from last week

My 30's at Zone 5 were at the following
1. 33.3 mph @ 130
2. 33.9 mph @ 140
2. 32.8 mph @139
3. 33.8 mph @ 140
4. 33.7 mph @ 141


Round 2
1.33.2 mph @ 125
2. 33.7 mph @ 142
3. 34.4 mph @ 146
4. 34.1 mph @ 146
5. 34.1 mph @ 147


I love seeing the speed increase since a week ago. I am also recovering much more quickly. Last week I was sore all the time. This week I am not sure and am rebouding back quite well.

I have three workouts left. I will probably do the bike ride for Saturday tomorrow morning before flying out to Denver and then rely on getting my runs in while out of town. Not perfect with the schedule, but at least I will get the workouts all completed.

Have a great day and continue to push yourselves.
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