70 min spinning
10 min high cadence (110-115 rpm)
10 min spin-ups (10 X (15 spin-up/45 easy))
40 min main set: 2 X (4 X 3 min @ 260-280 watts/2 min easy; 5 min easy at end of each set)
10 min high cadence
10 min warm down
2:30 duration and 47 miles
In the pool--4000 yards with an ascending broken 1500: 100/200/300/400/500 going on multiples of 2 min/100 yd. Ended up doing the 1500 in 22:44 which is 1:31/100. This is my all-time best broken 1500 and the ascending versioni s the hardest as you "lose" the 500 rest segment which is about 1/3rd of the rest time vs in the descending broken 1500 you lose the 100 rest segment which is about 7% of the rest period....
Really gaining confidence in the pool.
On the run side took a day-off as I continue to protect my knee. Got my injections scheduled and tomorrow is a tready speed work-out....
No comments:
Post a Comment