Did a fun little computrainer workout today:
70 minute easy spin focused on form...around 170 watts
10 min single leg drills: 1 min R/30 sec Both/1 min L/30 sec both--3 sets
10 min high cadence: 112 rpm average
2 min @ 320 watts/3 easy
4 min @ 300 watts/6 easy
8 min @ 280 watts/7 easy
16 min @ 250 watts/4 easy
10 min spin to warm down.
I then headed outside and cruised through a nice 8.5 mile run....
Totals for the week:
9000 yards swimming
182 miles on the bike
35.6 miles running
20:55 workout time
due to a two day business trip in NYC I had to substitute in a much shorter run than I wanted on Friday so ended up being about 6-7 miles short of my plan and an hour less workout time. Still a good week. I feel pretty good and believe that I've made an acceptable amount of fitness progress during January. I'm looking forward to February as I'll cut back a bit on frequency but have greater variety in terms of intensity and duration--February is focused on developing race-specific fitness as oppossed to january which was all about getting back in serious training mode after my break post Kona.
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