| 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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