warm up 10-12 minutes-regenerative/intensive zone 110-145 watts
single leg drills-4 x 1 minute ( 20 seconds one leg/40 seconds both)
3 minute ramp up starting from steady state zone 175 watts-v02 max 275 at the end of 3 minutes
3 minute recovery
Main set: 3 x 8 minutes with 2 minutes of recovery in between sets. Staying at low end tempo most of the time and adding in 3 minutes of work at low end to mid range V02 max during the 8 minutes-
So I needed to maintain 210-215 watts for my low end tempo and then when he asked us to bump up to v02max ( low end) I needed to hold 238-245watts for however long he wanted us to do it.
Well lets just say I shut that set down baby, hit them all and then some. The last set my low end tempo range went up to 230 and I hit 290 watts at the end. So psyched, the bike is really coming along. However, most of my work on the trainer has been upright so over the next month or two I'll be slowly working my way down to aero position and trying to hold these wattages in that position. So, still lots of work to do on that front but I'm pretty happy at this point and I'm having soooooooooooooooooooooo much fun. I love to sweat, I love to work and I love to see improvements. Yeahhhhhhhhhhhhhhhhhhhhhhh.
Tomorrow is just a swim approximately 3500 I think and a 40 minute run. I'm hoping to get that all in after volunteering in 4 different class rooms, getting my massage done to keep my body together and then water polo, swim lessons and whatever else my kids have in store for me.
Life is good people.
You are a machine on that bike! Of course you know I'm stealing all of these great workouts from you and JRM! :) Your watts put-out is AWESOME. I am seriously impressed and also seriously jealous!
ReplyDeleteYes, life is good. I swear we live parallel lives-since I am doing EXACTLY what you are doing today-- only I have only two classroom v-day parties to volunteer at and one coffee thing for a neighbor running for school committee.
So funny, his workouts are great, its nice to see these watts put out on the trainer, I hope I can lay down these watts outside. My goal is to, " run like Mary". You are a machine on the run and I have sooooooo far to go. I have definitely come a long way but to do well in two out of three always sucks and at times I say, " just do an aquabike", kidding aside, its how I feel sometimes. Hopefully with some smart training this year I will see better times on the run. Hope you had a fun day today with the kiddies.
ReplyDeleteDonna! have a great time w/ mary this weekend at the Seminar...make sure Mary behaves. LOL, I am only kidding! Great bike workout - glad you are doing well ! :)
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