Today's was probably the hardest session I have done. The wind and rain here is terrible so I had to do the whole session on the turbo, all 3 hours of it. I had planned a hard session prior to my recovery/adaptation week, the plan was as follows and I completed it:
- 30 minute warmup.
- 4 miles at 25 mile TT pace, HR approximately 165.
- 10 minute recovery.
- 3 miles at 25 mile TT pace, HR approximately 165.
- 7 minute recovery.
- 2 miles at 25 mile TT pace, HR approximately 165.
- 5 minute recovery.
- 1 mile at 25 mile TT pace, HR approximately 165.
- 30 minute recovery.
- Repeat the above.
- Complete 3 hour ride in Z2.
14.01.2007 | Run 1 | Run 1 | Run 1 | Run 2 | Run 2 | Run 2 |
TT Length | Time | HRAVE | HRMAX | Time | HRAVE | HRMAX |
4 Miles | 07:54 | 155 | 164 | 07:46 | 156 | 167 |
3 Miles | 05:51 | 157 | 166 | 05:41 | 159 | 167 |
2 Miles | 03:50 | 159 | 167 | 03:48 | 160 | 167 |
1 Mile | 01:58 | 153 | 167 | 01:55 | 153 | 166 |
I was pleased to manage to do slightly better on the 2nd run but I'm ready for my "rest" week now. This was a really difficult session which I hope will give me something to draw on when the going gets tough later in the year.
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