I am hopefully back to the world of the living... I did partial workouts last week and some of my own easy stuff instead so this was my first full workout back which put me out a whole month due to the calf. It still a little tight at times running but the TP sessions alleviate that pretty well! ANY WAYS it felt great to nail my first workout in over a month! 5 sets 30x30s all pretty close to 120/60% and then 20 min at 82%.
Great job night-timers. Not sure how I will sleep tonight after doing this killer bike session 6:30-7:30pm and just finishing dinner 8:00pm: a spinach salad and pasta with ground turkey/tomato sauce.( good recovery meal but so late) My belly is full and I am amped beyond belief. Sleep is probably hours away. I am swimming tomorrow at 5am, you know how it is...the only turn you get so you take it... will not be pretty at 4am when the alarm goes off.
I went to my friends trainer session in his garage. 6 of us total and we all ended up doing the 2.5on/2.5off x 5 followed by 2 x 10 @ 80-85%
All I can say is I miss my 30/30's. My gut tells me I need the 2.5's though so will give them an honest effort.
I was not able to hit 120% but close-ish 119%(249), 114% (240), 113% ( 236), 110% (232), 110% (232) my recoveries were right at 60%.
This workout was ripping my legs off and exploding my lungs so I had to dial it back a bit therefore the above numbers. I hope this is enough work to stimulate improvement.
The 85% section I was cooked, hung on for dear life. Kept thinking of Dave Halligan's comment to the effect of "sucking his thumb by the 85's", kept making me laugh.
Anywho, the workout is done and in the books. Off to find some tylenol PM...
@ Carrie - hmmm, do you think you weren't able to be superhuman and hit 120% for 2.5' because, um, maybe, well, YOU DID A FRIGGIN" TRACK WORKOUT IN THE AM THAT YOU KILLED? Just sayin'. You had every right to suck your thumb through the 85%.
@Scott - I have trouble getting up at 4am to go the bathroom. I very rarely do AM workouts in the OS. Just not in my DNA.
@Phil - Welcome back and be careful with that calf.
@DCorso - Nice work. You're quietly building it back up again.
@Greg - Are you working off the number you got from your test? How does it feel? Glad you're 'enjoying' the PM.
To all you power hack NOV OS peeps. Don't leave us now. You don't have to share the super top secret protocol, just make sure you check in to let us know how you're doing.
4x(2/1x1' and 1/30x30") @z5, remainder at z3 85%. Hit all the intervals at 120% and then 60%. My legs were burning today. Had to dig really deep on this ride. Got the ride done.
Today was my hack workout as I prepare to crush sandbagging TT peeps....4 x 5' @ 350, then 2 x 2.5' @ 350. That was the easy part. Now for a day home with the kids (Emma still sick!). How is everyone else doing out there?
No haliganesque pain cave heroics for me this morning. Feeling pretty rusty after last nights run. Got the work done as written using 400/200 for targets. Still can't download which bites. Run was at EP but did not feel all that easy.
P - that sounds like it must have been very painful!
Another round of 5x 2:30/2:30 at 325 watts for me. Finished up with 20' @ 88%. A tough one but a major mental success staying focussed on getting it done despite legs burning and screaming to stop.
I'm definitely feeling the effects of shifting this past Sat ride to Sunday, Sun run to Monday and then getting on schedule without taking a day off. 5 days in a row of this hard stuff has left me with jello legs. Just walking around right now is taking some serious effort. Looking forward to tomorrow's rest day.
In looking ahead at Saturdays bike for week 11 it says total time of 1hr15 for the Intermediate plan yet when you total up the main set alone, you get over 90 minutes and that is with no extra time for warm up or cooldown - are we supposed to do the total time of 1hr 15 or the sets as listed? and go over. Probably a silly question I know, but....time is money right now and I just wanted to know which was the EN "correct" way to do it.
I'm going to miss Saturday's workout due to vacation, so I decided to do an FT workout this morning instead of the 30/30s. I programmed the CT for 2x15 at 100% but really struggled. Perhaps it was the track workout that I ran at 6 pm last night. Whatever the reason, I just couldn't hold it today and called it quits about halfway through the second 15. I'm going to get back on tonight and try to do 20' of 30/30 to salvage something for the day.
In looking ahead at Saturdays bike for week 11 it says total time of 1hr15 for the Intermediate plan yet when you total up the main set alone, you get over 90 minutes and that is with no extra time for warm up or cooldown - are we supposed to do the total time of 1hr 15 or the sets as listed? and go over. Probably a silly question I know, but....time is money right now and I just wanted to know which was the EN "correct" way to do it.
Lisa, when I did this workout last Sat it was over 90 minutes because I really need at least 10 minutes to warm-up and 5 minutes to cool down. As for the time listed, I'd say do what you can. If you're pressed for time then just get the main set done (which adds up to >90 min). If you must drop something, shorten or just do one of the 85% intervals.
Yes, generally speaking I find the "math" in the plans are a bit off and typically a bit less than the actual value. I always follow the details of the plan, so I'd do > 90 mins. Especially since I need a warmup as well. Probably more likely a 1:45 time.
I try not to short change the 85% intervals unless I really don't have the time, but if you don't have the time that is what I'd shorten (as Kitima says).
In looking ahead at Saturdays bike for week 11 it says total time of 1hr15 for the Intermediate plan yet when you total up the main set alone, you get over 90 minutes and that is with no extra time for warm up or cooldown - are we supposed to do the total time of 1hr 15 or the sets as listed? and go over. Probably a silly question I know, but....time is money right now and I just wanted to know which was the EN "correct" way to do it.
The total time listed is just a general idea of how long the WO should last, more of a guide to see when/where you can work the session into your daily schedule. Get what you can done.....Yes, if you do everything listed the Saturday session will take longer than estimated.
Went for the 5x2.5/2.5 for the first time this morning.
Just got my repaired Powertap back from Saris yesterday so went into the workout without knowing my FTP. Based on my last true FT test from last summer I SWAGed an FTP of 280 for this workout. The first two reps I thought I had over-estimated because it was tough to hold onto 300. Could've also been the remnants of last night's track workout but I'm also a notoriously slow starter on these reps. The last 3 reps I was able to hold it in the 310-320 range. Finished off with 15' at 85% and I'm proud of how I buckled down for that one. Haven't downloaded the files yet so will have to wait 'til tonight to see the real numbers
So it looks like my FTP is definitely not where I thought it was back when the broken PT was giving me all that incorrect data but on the birght side it also may not be as low as I feared. So something to build on.
I may take a page out of Halligan's book and do a "sneak attack" FTT on the first 2x20s during this Saturday's workout so I can get a solid FTP number to work with moving forward. Will go by how I feel once I get warmed up.
Team, I know Thursdays are the toughest with everyone coming off of two days of intensity. It seems however, you guys have dug in and continue to get it done regardless.
@ Those studs hopping on the treadmill and plugging in 6 min/mile paces - Holy Crap! The only scenario that would work for me would be a slot on Saturday Night Live where, at some point, you would see this man flying off the back of the deadmill!
Got mine done today as well. Legs were complaining a bit after yesterday's session but, in an effort to keep up with the Haus, it did get done. Below is the last V02 interval, the 85%+ and the total workout. All V02 intervals came in between 1.21 and 1.28 with 63 - 67% rest intensity in between. I did a 1 X 2' (2') and 7 X 1.5'(1.5') like Tuesday. Ready for active recovery swim day tomorrow!
@ Those studs hopping on the treadmill and plugging in 6 min/mile paces - Holy Crap! The only scenario that would work for me would be a slot on Saturday Night Live where, at some point, you would see this man flying off the back of the deadmill!
Hey Shaughn, I'm going to quote you on that, because I don't believe you.
Just three years ago I remember thinking I would never need to run under 6 min/miles, in fact I bought a treadmill with a max speed of 10mph. A few years of consistant training (and I was further away than you are) and I can out run the treadmill.
Keep consistantly nailing the workouts like you do every week, stay healthy, and you will be amazed at what you can do.
Just to chime in on Matt's point, I believe that the single biggest accomplishment I've had this out-season is letting go of my "I'll never"s. Limiting beliefs have a powerful way of becoming truths. Here's just a few things you may have caught me saying just a few months ago
"I'm hoping to go under 18:36 in a 5k by the end of the OS. I may never be a sub-18 runner, but getting to 18:36 would be cool" [note: I went 18:16 on the last test, and gave away 5 seconds tying my shoes, I will go sub 18 next test]
"I'm probably not a sub-10:30, get in the mix for a Kona slot kinda guy, but I think I can definitely have a good day at Placid" [you won't find me saying anything of the sort. There's a hidden limiting belief in there that I've left behind me]
"I'll never have the flexibility/strength/mobility I need to have no pain in my hip" [I haven't had a bad day in 4 months!]
Think long and hard about all of the things that you might have convinced yourself you "can't" do. Ask yourself if believing that you can't do it helps you in any way. If it doesn't, maybe it's time to replace it with a positive set of beliefs which enables continuous growth and enjoyment...
Like Matt, it wasn't that long ago that running a 6:00 mile was laughable to me. I raced a PR 5k in 20:20 in 2007, and that was over a minute improvement on my previous year's best. I was thrilled. Took 2nd in my AG. Thought I'd was now about as fast as I'd be. Glad I didn't buy a treadmill at that time, cuz I probably would have made the very same mistake Matt did (sorry, man!).
100% Agree with Matt and Micheal. I too had some "never's" in my vocabulary in the past. Just 3 years ago never having done a triathlon race period yet I said my goals were to go sub 11 in an IM then sub 10. ( I knew nothing then) I did my first IM at Wisconsin and barely squeeked under 12 and I had give it all I had. I thought there is no way I'll ever go sub 10 and Only if the stars aligned right would I ever go sub 11 someday if ever.
Well just 1 OS with the EN boys later and here I am coming off a 4:26:xx HIM and a 10:25:xx IM season and with the confidence knowing I'll go sub 10, just a matter of when and I'll probably never say never to a trip to the big island.
Always stay positive, not only in triathlon goals, but in all aspects of life and the sky's the limit.
Great talk today about not putting limits on ourselves. I LOVE IT!!! The dilligent consistent hard work WILL pay off in the furure. The WHEN it will happen we are not in control of. I just try my best always pushing but being aware not to cross THAT line. You know the one where you run into a brick wall/ fall in a pit. I have been an athlete for some time now. 11 years worth of IM racing and I still have the fire. Crazy I know. I guess I struggle too with setting limits on myself but thanks to Steve and my training partners and all of you...I believe I can be faster, smarter, stronger and WILL get there. My fastest IM to date on a familiar repeated course was last year. IM #12. SHUT UP!! Yup it is true.
Today I had the day off and was blessed to ride with Mr Tom Glynn and my dear friend Tanya. It was cold and foggy and just as we started the fog cleared to beautiful sunny skies in the 60's. (Don't hate me)
We rode a hilly loop called Redwood out here in Nor Cal. 48.4 miles in 2:45. I did the Sat set as best I could. Worked some hilly sections and got a 10 and a 14 min FT in at 215!! Over my FT!!! I felt I could have done 20 minutes but the terrain stopped us as it went downhill. We did a bunch of 1-2 minute 120% and I thought my girl Tanya was going to kill me. She kept saying'I think I am going to puke". She was working her a$$ off. I love to train with her cause she will work hard and loves it.
I worked hard the last 45 minutes at around 85% and felt strong. Building the mental 6 pack!!
Tom and I did a 4 mile brick and I felt heavy legged at first but got in a groove and we avg 8:10's for the loop. COOL!!
Right now I'm staring at the Sat. EN Mojo meter and it is starting to rise signficantly. Some of our leaders have stepped up and reminded me of a few things:
Be consistent
Be Patient
"Work works" with patience and consistency over time
Don't limit yourself to the possibilities
CC, Trent, Michael, Matt, your comments/examples mean a lot to me. Thanks for taking the time to make this an incredible place and backing your words up with your actions! It rubs off on most of us mortals in very positive ways. Ok, after tomorrow's recovery I'm setting my sights on crushing Saturday! Go team!
Some great words about not limiting yourself. For me I right not the discussion focuses on consistency and don't do anything stupid to injury yourself. Strectch and recovery to limit the problems otherwise.
Back at the bike after missing Tuesday's workout
4X (5X30/30) and increase of from 3 to 4 and everything felt good. I did Tuesday's brick run today (15' EP with 5X 30' strides) outside and had a little trouble with pacing. All my runs to this point have been on the treadmill which I don't really mind running on.
I can feel a little tightness in my one arch so some extra stretching and a foot massage is in order. My wife's sick so I will have to massage my own feet.
This team is amazing! Incredibly inspiring input about letting go of limits that we set for ourselves...
Carrie: What a day you've had! Good on ya for crushing the ride and run.
I continue to do the Tues ride as 4-5 x 2/2 and Thurs ride as written. The Thurs intervals remain higher than the Tues ones, but the gap is narrowing. I am bound and determined to do the entire ride on Sat.
This morning I did 8 x 1:30 instead of 30/30s because I'm feeling a tinge in my knees after a few weeks of harder efforts and I wonder if the constant pace change might be stressing the knees.
Never again! Man were those hard! I think I could reasonably do 1 minute hard efforts @ 120% but those last 30 seconds were brutal. I did 8 in: 210 (120%) 208 207 203 209 211 211 211
Then I did my push ups after that, walked as sloooow as I could to work, and could hardly sit at my desk because my triceps ached so bad. I am so sleeping in tomorrow.
Comments
@ Scott anyone getting out of bed at 4am gets major props from me. I can barely wake up for races....no way it happens in the OS
ANY WAYS it felt great to nail my first workout in over a month! 5 sets 30x30s all pretty close to 120/60% and then 20 min at 82%.
I went to my friends trainer session in his garage. 6 of us total and we all ended up doing the 2.5on/2.5off x 5 followed by 2 x 10 @ 80-85%
All I can say is I miss my 30/30's. My gut tells me I need the 2.5's though so will give them an honest effort.
I was not able to hit 120% but close-ish
119%(249), 114% (240), 113% ( 236), 110% (232), 110% (232) my recoveries were right at 60%.
This workout was ripping my legs off and exploding my lungs so I had to dial it back a bit therefore the above numbers. I hope this is enough work to stimulate improvement.
The 85% section I was cooked, hung on for dear life. Kept thinking of Dave Halligan's comment to the effect of "sucking his thumb by the 85's", kept making me laugh.
Anywho, the workout is done and in the books. Off to find some tylenol PM...
CC
Lurking for the next 6 weeks while doing PowerHack. You guys are killing it!!
@ Carrie - hmmm, do you think you weren't able to be superhuman and hit 120% for 2.5' because, um, maybe, well, YOU DID A FRIGGIN" TRACK WORKOUT IN THE AM THAT YOU KILLED? Just sayin'. You had every right to suck your thumb through the 85%.
@Scott - I have trouble getting up at 4am to go the bathroom. I very rarely do AM workouts in the OS. Just not in my DNA.
@Phil - Welcome back and be careful with that calf.
@DCorso - Nice work. You're quietly building it back up again.
@Greg - Are you working off the number you got from your test? How does it feel? Glad you're 'enjoying' the PM.
To all you power hack NOV OS peeps. Don't leave us now. You don't have to share the super top secret protocol, just make sure you check in to let us know how you're doing.
Dave
Gordon,
Only two missed over 11 weeks? That's good and consistent work. No biggie. Good luck with the run.
cm
Entire workout (177 watts):
Duration: 1:00:53
Work: 647 kJ
TSS: 83.4 (intensity factor 0.906)
Norm Power: 189
VI: 1.06
Pw:HR: 18.3%
Pa:HR: 13.16%
Distance: 21.585 mi
Min Max Avg
Power: 0 391 177 watts
Heart Rate: 0 156 139 bpm
Cadence: 31 106 81 rpm
Speed: 0 30.9 21.2 mph
Pace 1:56 0:00 2:50 min/mi
Hub Torque: 0 96 54 lb-in
Crank Torque: 0 499 183 lb-in
No haliganesque pain cave heroics for me this morning. Feeling pretty rusty after last nights run. Got the work done as written using 400/200 for targets. Still can't download which bites. Run was at EP but did not feel all that easy.
P - that sounds like it must have been very painful!
I'm definitely feeling the effects of shifting this past Sat ride to Sunday, Sun run to Monday and then getting on schedule without taking a day off. 5 days in a row of this hard stuff has left me with jello legs. Just walking around right now is taking some serious effort. Looking forward to tomorrow's rest day.
Question for people:
In looking ahead at Saturdays bike for week 11 it says total time of 1hr15 for the Intermediate plan yet when you total up the main set alone, you get over 90 minutes and that is with no extra time for warm up or cooldown - are we supposed to do the total time of 1hr 15 or the sets as listed? and go over. Probably a silly question I know, but....time is money right now and I just wanted to know which was the EN "correct" way to do it.
Lisa, when I did this workout last Sat it was over 90 minutes because I really need at least 10 minutes to warm-up and 5 minutes to cool down. As for the time listed, I'd say do what you can. If you're pressed for time then just get the main set done (which adds up to >90 min). If you must drop something, shorten or just do one of the 85% intervals.
I try not to short change the 85% intervals unless I really don't have the time, but if you don't have the time that is what I'd shorten (as Kitima says).
The total time listed is just a general idea of how long the WO should last, more of a guide to see when/where you can work the session into your daily schedule. Get what you can done.....Yes, if you do everything listed the Saturday session will take longer than estimated.
Workout done, as written. These 30/30s continue to kick my butt unlike the last two years when I loved them. Seems I need them.
Went for the 5x2.5/2.5 for the first time this morning.
Just got my repaired Powertap back from Saris yesterday so went into the workout without knowing my FTP. Based on my last true FT test from last summer I SWAGed an FTP of 280 for this workout. The first two reps I thought I had over-estimated because it was tough to hold onto 300. Could've also been the remnants of last night's track workout but I'm also a notoriously slow starter on these reps. The last 3 reps I was able to hold it in the 310-320 range. Finished off with 15' at 85% and I'm proud of how I buckled down for that one. Haven't downloaded the files yet so will have to wait 'til tonight to see the real numbers
So it looks like my FTP is definitely not where I thought it was back when the broken PT was giving me all that incorrect data but on the birght side it also may not be as low as I feared. So something to build on.
I may take a page out of Halligan's book and do a "sneak attack" FTT on the first 2x20s during this Saturday's workout so I can get a solid FTP number to work with moving forward. Will go by how I feel once I get warmed up.
Onward!
-Chris
Team, I know Thursdays are the toughest with everyone coming off of two days of intensity. It seems however, you guys have dug in and continue to get it done regardless.
@ Those studs hopping on the treadmill and plugging in 6 min/mile paces - Holy Crap! The only scenario that would work for me would be a slot on Saturday Night Live where, at some point, you would see this man flying off the back of the deadmill!
Got mine done today as well. Legs were complaining a bit after yesterday's session but, in an effort to keep up with the Haus, it did get done. Below is the last V02 interval, the 85%+ and the total workout. All V02 intervals came in between 1.21 and 1.28 with 63 - 67% rest intensity in between. I did a 1 X 2' (2') and 7 X 1.5'(1.5') like Tuesday. Ready for active recovery swim day tomorrow!
Last V02 interval
Duration: 1:29
TSS: 4 (intensity factor 1.275)
Norm Power: n/a
Distance: 0.75 mi
Min Max Avg
Power: 331 479 360 watts
Cadence: 75 98 94 rpm
Speed: 25.9 30.9 30.2 mph
Duration: 21:37
TSS: 30 (intensity factor 0.914)
Norm Power: 256
VI: 1
Distance: 8.172 mi
Min Max Avg
Power: 220 327 256 watts
Cadence: 83 98 93 rpm
Speed: 0 25.1 22.7 mph
Duration: 58:32
TSS: 91.1 (intensity factor 0.968)
Norm Power: 271
VI: 1.08
Distance: 21.545 mi
Min Max Avg
Power: 0 482 251 watts
Cadence: 37 109 89 rpm
Speed: 0 31.8 22.1 mph
Hey Shaughn, I'm going to quote you on that, because I don't believe you.
Just three years ago I remember thinking I would never need to run under 6 min/miles, in fact I bought a treadmill with a max speed of 10mph. A few years of consistant training (and I was further away than you are) and I can out run the treadmill.
Keep consistantly nailing the workouts like you do every week, stay healthy, and you will be amazed at what you can do.
Just to chime in on Matt's point, I believe that the single biggest accomplishment I've had this out-season is letting go of my "I'll never"s. Limiting beliefs have a powerful way of becoming truths. Here's just a few things you may have caught me saying just a few months ago
Think long and hard about all of the things that you might have convinced yourself you "can't" do. Ask yourself if believing that you can't do it helps you in any way. If it doesn't, maybe it's time to replace it with a positive set of beliefs which enables continuous growth and enjoyment...
Like Matt, it wasn't that long ago that running a 6:00 mile was laughable to me. I raced a PR 5k in 20:20 in 2007, and that was over a minute improvement on my previous year's best. I was thrilled. Took 2nd in my AG. Thought I'd was now about as fast as I'd be. Glad I didn't buy a treadmill at that time, cuz I probably would have made the very same mistake Matt did (sorry, man!).
Mike
100% Agree with Matt and Micheal. I too had some "never's" in my vocabulary in the past. Just 3 years ago never having done a triathlon race period yet I said my goals were to go sub 11 in an IM then sub 10. ( I knew nothing then) I did my first IM at Wisconsin and barely squeeked under 12 and I had give it all I had. I thought there is no way I'll ever go sub 10 and Only if the stars aligned right would I ever go sub 11 someday if ever.
Well just 1 OS with the EN boys later and here I am coming off a 4:26:xx HIM and a 10:25:xx IM season and with the confidence knowing I'll go sub 10, just a matter of when and I'll probably never say never to a trip to the big island.
Always stay positive, not only in triathlon goals, but in all aspects of life and the sky's the limit.
Great talk today about not putting limits on ourselves. I LOVE IT!!! The dilligent consistent hard work WILL pay off in the furure. The WHEN it will happen we are not in control of. I just try my best always pushing but being aware not to cross THAT line. You know the one where you run into a brick wall/ fall in a pit. I have been an athlete for some time now. 11 years worth of IM racing and I still have the fire. Crazy I know. I guess I struggle too with setting limits on myself but thanks to Steve and my training partners and all of you...I believe I can be faster, smarter, stronger and WILL get there. My fastest IM to date on a familiar repeated course was last year. IM #12. SHUT UP!! Yup it is true.
Today I had the day off and was blessed to ride with Mr Tom Glynn and my dear friend Tanya. It was cold and foggy and just as we started the fog cleared to beautiful sunny skies in the 60's. (Don't hate me)
We rode a hilly loop called Redwood out here in Nor Cal. 48.4 miles in 2:45. I did the Sat set as best I could. Worked some hilly sections and got a 10 and a 14 min FT in at 215!! Over my FT!!! I felt I could have done 20 minutes but the terrain stopped us as it went downhill. We did a bunch of 1-2 minute 120% and I thought my girl Tanya was going to kill me. She kept saying'I think I am going to puke". She was working her a$$ off. I love to train with her cause she will work hard and loves it.
I worked hard the last 45 minutes at around 85% and felt strong. Building the mental 6 pack!!
Tom and I did a 4 mile brick and I felt heavy legged at first but got in a groove and we avg 8:10's for the loop. COOL!!
AWESOME DAY OFF from work!!!
CC
Right now I'm staring at the Sat. EN Mojo meter and it is starting to rise signficantly. Some of our leaders have stepped up and reminded me of a few things:
Be consistent
Be Patient
"Work works" with patience and consistency over time
Don't limit yourself to the possibilities
CC, Trent, Michael, Matt, your comments/examples mean a lot to me. Thanks for taking the time to make this an incredible place and backing your words up with your actions! It rubs off on most of us mortals in very positive ways. Ok, after tomorrow's recovery I'm setting my sights on crushing Saturday! Go team!
SS
Some great words about not limiting yourself. For me I right not the discussion focuses on consistency and don't do anything stupid to injury yourself. Strectch and recovery to limit the problems otherwise.
Back at the bike after missing Tuesday's workout
4X (5X30/30) and increase of from 3 to 4 and everything felt good. I did Tuesday's brick run today (15' EP with 5X 30' strides) outside and had a little trouble with pacing. All my runs to this point have been on the treadmill which I don't really mind running on.
I can feel a little tightness in my one arch so some extra stretching and a foot massage is in order. My wife's sick so I will have to massage my own feet.
Gordon
Numbers are
VO2-1: 286w (1.16)
VO2-2: 295w (1.18)
VO2-3: 287w (1.15)
VO2-4: 297w (1.19)
VO2-5: 299w (1.20 ... sooo close)
ABP: 214w (84.6%)
This team is amazing! Incredibly inspiring input about letting go of limits that we set for ourselves...
Carrie: What a day you've had! Good on ya for crushing the ride and run.
I continue to do the Tues ride as 4-5 x 2/2 and Thurs ride as written. The Thurs intervals remain higher than the Tues ones, but the gap is narrowing. I am bound and determined to do the entire ride on Sat.
Motivating Keith! Nice job finding a way to make it happen. Hope you have a great vacation!
Never again! Man were those hard! I think I could reasonably do 1 minute hard efforts @ 120% but those last 30 seconds were brutal. I did 8 in:
210 (120%)
208
207
203
209
211
211
211
Then I did my push ups after that, walked as sloooow as I could to work, and could hardly sit at my desk because my triceps ached so bad. I am so sleeping in tomorrow.