|not enough||Time |
|gym – 5:15 AM|
trainer – 6:00 PM
|Distance||run – 3.9 miles||Power||1st 20 min – 320 watts|
2nd 20 min – 310 watts
|Time||Total (run) – 30 min |
|Therapy||stretching – hamstrings, quads, calves, pigeon|
foam roller – 5x each leg
trainer – 2x20 at 90% of threshold, 2 min rest between intervals
Core felt okay, so did the run. This was my first 30 minute run since the beginning of October so hooray for me. But I gotta say, even though my knee and IT band felt fine my running fitness is in the toilet and today I noticed that for the first time. I was sucking a little air at the end of 30 minutes...
At Seattle Multisport we did what I think is (finally) a true 2x20 workout. 10 minutes of warm up with a couple of 30 second efforts and then one 20 minutes interval followed by two minutes of rest followed by another 20 minute interval; both of the 20s were at a consistent 90% of threshold power.
For the first interval I set my threshold power to 320 watts and that was kinda difficult but doable. For the second I started out at 320 and was doing okay but around 10 minutes in my mental focus totally left me and I had to drop it to 310. Not one minute after lowering my power I had to quit. I stopped pedaling and stand up and gulp some air for about 20 seconds and then got back to it. Unfortunately about four or five minutes later I had to stop pedaling and stand again. :( At least this time I did not turn the resistance down.
I was able to ramp up the effort the last 60 seconds so there was a ray of hope in the workout. But damn, that's two weeks in a row I have not been able to do a quality second 20 minute interval. Rats.