I decided yesterday, that I'd get up at 4:45am today and do my workout so that I could thoroughly enjoy the men's gold medal hockey game and closing ceremonies.
I've been working away on this blog for almost two months - on & off or actually more off than on... been busy training, working and spending what little downtime I have with Barry and Sealey who have been terrific accommodating my crazy schedule daily, weekly, monthly!
Here's what I did this yesterday and this morning (hopefully while you were sleeping)
Your Workouts for Saturday, February 22
Workout #1: Twist, Squat, StridesType: Strength
Planned Duration: 0:15
Workout #2: Easy ride
Type: Bike
Planned Duration: 1:00
Description: Ride in the power 1 and 2 zones, mostly 1 zone. Mostly flat course. Low effort--light on pedals. Comfortably high rpm. Lots of time in aero position.
Pre-Activity Comments: This is an optional bike-run combination workout. You can omit the bike ride. This should definitely be done if tired. If you do it take your time transitioning to the following run.
Workout #3: Zone 1-2, check cadence
Type: Run
Planned Duration: 1:45
Description: Heart rate in zones 1-2 on a gently rolling course with a soft but firm surface (dirt, grass, trail, treadmill). Check cadence: count right foot strikes aiming for at least 85 per minute.
Your Workouts for Sunday, February 23
Workout #1: Twist, Squat, StridesType: Strength
Planned Duration: 0:15
Workout #2: AeT Steady State
Type: Bike
Planned Duration: 2:30
Description: BT: Warm up 20-30 minutes. Then ride 90 minutes steady at 25-30 beats per minute below your 5a zone (LTHR). What was your average power for the steady state portion? Has an Efficiency Factor increased over the past few weeks? It may not be a straight line increase as there are many variables that affect HR. Continue to observe it while strictly controlling HR throughout this and future workouts.
Workout #3: brick run zone 1 hrt
Type: Run
Planned Duration: 0:15
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