AM/Lunch: 180' on the trainer. 232W. HR 153.
Big Workout
2 x 15' @ Tempo (5'), 6 x 8' @ Sweet Spot (2'), 2 x 15' Tempo (5')
244W (150 BPM), 258W (158 BPM); 271W (161 BPM), 280W (166 BPM), 279W (168 BPM), 284W (170 BPM), 283W (170 BPM), 282 (171 BPM); 242 (161 BPM), 249W (165 BPM)
This one was tough. Didn't really transition into these last two 3 hour rides very well, but I had a lot of 2 hour rides. Mixed in some quality to keep things interesting. My leg muscles were pretty dead by the end. I will likely just do endurance for 180' the next two weeks to absorb some of these bigger weekend workouts.
My long run will likely feature some quality this next week, so I will need to change up my schedule. As the running picks up, I think I want to still try to get a 3 hour ride and anything I can fit in after dinner and then when spring comes get back outside. I would like a shorter interval or tempo session, but once midweek running workouts come back, it will be too much to fit into one week. 3 quality sessions between running and riding is plenty, and likely too much. We shall see and adapt accordingly.
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