OCT OS - Week 9: Bike & Run
It's time to begin that second block and to "raise the attic" and work on VOMax. Be sure to read Patrick's podcast for this week to see how this fits with blocks #1 and #3.
For those who didn't catch what "ON" means, it means at Z5. It can be done in any combination interval as long as it totals the "ON" specified in your training plan. I got that from Carl - thanks again Carl!
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Pain Cave was a bit chilly this morning, which had an impact on my HR but not the AVSPD for my Z5 or Z3.
Warmup - 15'
Main Set #1 - 4 X 2.5'(2.5')@ Z5
main Set #2 - 4X4'(1')@Z3
Cool Down - 5'
Then, 25' on garage treadmill with some strides. Felt good and looking forward to another strong day tomorrow!
Well woke up at 0400 and hit the bike at 0500-0600 with two other training partners. We nailed it. Bike numbers here : http://dmfd416.blogspot.com/
VO2's are starting to feel a little like home. Wednesday we are hitting 3 min x 4 and will see how that feels. That will be my send off present to Jamaica from EN.
Was not going to do my brick run of 20 minutes so I came up stairs and took a shower. Well my concious got the best of me. After dropping my daughter off at school I hit the gym and nailed the run with up hills intervals. Even knocked out a 1.5 hour shoulder, lats, and abdominal workout. Started my first set of push ups and that was not happening today.
Hope everyone has a great start to this week.