Class today looked like this. It was hard in a good way. The tempo efforts would have been challenging by themselves, but split up by the spin-ups and including 1-leg drills in the middle made them that much more of a challenge. Plus I moved my watt threshold up 1—not a big jump, but I like to know I'm improving and this is my way to do so. Also I feel like I'm working well below my ability and that is frustrating.
1-10-12
1-12-12
- Total ride time: 1:40:50, 164 HR (184 max)
Total ride time: 1:40 or so. No HR data because my Garmin's batteries were deal. I have to get this figured out! - Warm up: 12:30, 131 HR
Warm up: Maybe 10min - Real warm up: 17:00, 166 HR; 2min rest, 171 HR
Real warm up: 17:00; 2min rest - 1-leg drills: 4:00, 173 HR; 3min rest, 174 HR
1-leg drills: 4:00; 3min rest - Tempo effort: 19:00, 173 HR (included 2 sets of 1-leg drills); 4min rest, 162 HR
Tempo effort: 10:00 (included 2 sets of 1-leg drills); 4min rest - Spin-up to 105–110: 3:00, 172 HR; 1min rest, 171 HR
Spin-up to 105–110: 3:00; 1min rest - Spin-up to 110–115: 3:00, 173 HR; 1min rest, 173 HR
Spin-up to 110–115: 3:00; 1min rest - Spin-up to 115–130: 3:00, 176 HR; 3min rest, 169 HR
Spin-up to 115–130: 3:00; 3min rest - Tempo effort: 20:00, 171 HR
Tempo effort: 20:00 - Cool down + Sprint to 646 W: 5:20, 160 HR
Cool down + Sprint to 673 W: 5min or so
No comments:
Post a Comment