The warmup was at about 50% of 216W. The 12-minute tempo efforts were between 84% and 104%. I treated each one as a different race:
- Joe Martin Time Trial
- River Gorge Time Trial
- French Broad Time Trial
- Highland Rim Road Race (the fastest 52-mile RR ever!)
I needed something to focus on, and races were a great focus. The only thing is, I had to get off the bike during the 8-minute active recovery intervals so that I could start another race when the work interval started again—I asked Todd if it was OK, and he said yes; I just needed to treat one as a 12-minute interval, not as one 1:40:00 workout. It worked.
The hardest effort by far was the 3rd one—if that middle bump had been any longer than 4 minutes, I don't know whether I would've made it. But I made it through, so it was a success!
I haven't had much time lately to get in more than one workout per day, and this week while I'm dogsitting hasn't been much different. However, I was able to do 5 on, 5 off thru 40 lunge R/L and standing ham. Hopefully soon I'll be able to get back to the gym!