18 November 2010

training-ride | commute | Seattle Multisport

Hours
Sleeping
  Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
ride - 6:00 AM
trainer – 6:00 PM
Distance commute – 10 miles Power trainer - threshold set to 330 watts
Time
(total)
ride - 1:45
trainer – 60 min
Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food ride - half a large bottle w/3 scoops Sustained Energy
trainer - nuun
Injuries  
Therapy  
Workout Type  
Weather mid 40s, dry, calm
Course ride – Dawg, Seward park, Beacon Hill, home
trainer - 2x20
Results  
Equipment ride/trainer - Rain Bike
commute - Town Bike
Clothing ride – knit shoe covers, leg warmers, Roubaix weight knickers, Craft long sleeve undershirt, long sleeve jersey, OR Gripper gloves, cap, wind vest

The ride was easy today – just cruising along with one incline at a very manageable pace. Today it was RC R, Greg K and Ryan D. "Take me to easy town." is what Ryan said so that is what we did. I was just glad to be out for a bit with friends on another dry day.

At Seattle Multisport we did a real 2x20 workout. You set your threshold, warm up for five minutes which includes three short spikes and then settle into your first interval which ramps up from about 88% of your threshold to about 92% of your threshold with a tiny spike at the end. then you spin for five minutes and repeat the interval and finally you cool down for five.

Two weeks ago I had managed to complete both intervals with my threshold set at 320 watts and last week we did a power test which indicated I should set my threshold at 330 so that was what I did today. Ouch.

The first interval was okay... I finished it fine and although it was an effort I was never in distress. Eight minutes into the second interval my motivation turned off like a light switch. Yes it was harder and yes my breathing was more labored but I could have completed it I'm guessing if my head was in the right place. Not tonight.

I quit pedaling for a few seconds and stood up to stretch; then I tried to get back to it. That last about two minutes when I quit again. And again after another two minutes. Yikes. tonight was just not my night. Thank goodness I managed to ride out the last four minutes with no more interruptions.

Greg contends it was because I had ridden Tuesday, did stairs yesterday, blah, blah, blah. Sure, I was not fresh but sheesh, I just did not have any focus during that second interval. If I did it would have been okay.

Oh well. Most of the workout was very quality. :)

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