tough workout. no breath off the wall, descending sets, power sets. whew!
w/u - 500 mixed
m/s - 20-40x50 (drill/swim)
c/d - 100
Left right from the gym after the swim this morning.
w/u - 15'
4x90" 5mi race pace followed by 3'30" recovery.
Strong ride. On paper, it looked easy. But on the bike, it was actually tough.
30 min w/u
5min 60rpm big ring
5 min 100rpm small ring
10 min c/d
30 min z1, 30min z2, 15min easy.
i flew. :)
here's the thing about this run: it was flat. I've been training on lots of rolling hills throughout my neck of the woods. so when i got out on this easy course, it was so sweet!
i spend the first 30 mins at an 8:35 pace, all in z1. the next 30 mins, I pushed the throttle a bit to get up into z2. it was almost difficult to stay there. i averaged a 7:35 pace for that 30 min stretch. the last 15 minutes were an easy cool-down, letting the HR drift back down into z1... again I maintained an easy 8:35 pace. that was quite simply my best run of this early season.
A little mixed warmup, then more drills and more drills and more drills. Easy stuff.
A doozy! Lots of big ring, hardest gear, out of saddle stuff. Rocked a few sprints at the end, per the plan. My quads are shot, but I feel like million bucks!
Easy optional Z1 run. This is so easy now, it's almost criminal. It was brisk, but not cold this morning, and I felt really good.