PM: 2 hours 18'. 41.2 miles @ 17.9 MPH. 202W. HR 136.
VO2 Max Session: 2 (3 x 4') w/ 8' B/W Sets
I was going to get up and do a short recovery jog, but slept until the boys got up around 6:50 or 7:00. Had a good session, though I was a little nervous as I tend not to perform well on anything over threshold, but this went well and I have one stretch of the tempo loop that is around 4' @ 23ish MPH and I wanted to try for the KOM. I missed it by 4 or 5 seconds the first time, but then got it on the third time I think. I ended up doing it again and improving by one second in the in the second set. Power was decent and I think I nailed the effort. 4' actually isn't that hard to focus on, but it is challenging.
Recovery was essentially as slow as I needed to go to be able to maintain the same power or better throughout. Lately I have been doing zone 2 for my recoveries and cool downs.
(335, 329, 329) (338, 334, 326). HR peaked around 170-172, but I was breathing pretty hard toward the end of each interval in the set.
I definitely need more of these sessions on the bike as well as running. Not every week, but maybe twice a month at most.
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