|gym – 5:30 AM|
trainer – 6:00 PM
|7:00 AM - 185||Body |
|Distance||Power||interval #1 – 293 watts|
interval #2 – 293+ watts
|Time||Total (trainer) – 60 min||Speed|
|Breakfast||6:45 AM - smoothie|
|Workout Food||gym - water|
trainer - water
I have felt run down lately from lack of sleep so last night I took a vitamin (read: placebo) and then had another in my smoothie this morning. Two words: expensive urine.
Core was okay with the exception of the knee lifts – those have been hard lately. But I did muster some push-ups at the end just 'cuz. Actually, it was Ryan D that planted the seed. He's still doing them so I did too. And they're good for you.
At Seattle Multisport I had another good session, in retrospect I was well rested once again. Last week I had my threshold power set at 320 watts and so this week I tried 325. It did not really feel any different so next week I'll shoot for 330 for sure. And I have a confession to make... Previously I was posting my threshold wattage which is not really the resistance I was riding at since we are doing 90% of our threshold for each of these 20 minute intervals. So starting this week I will post the 90% number.
After a 10 minute warm up I started the first interval at 325 (threshold)/293 (actual resistance) and finished it that way. I was breathing hard at the end but it was not quite as uncomfortable as last week.
Following a two minute rest I started the second interval at the same setting. 10 minutes in I upped the threshold power to 330. With five minutes to go I upped the threshold power by 10 watts every minute so did the last minute at 380 (threshold)/342 (actual resistance).
With two minutes to go I was panting pretty good and that last minute was hard for sure. No way would I have been able to finish it if I hadn't know the end was just around the corner...
Good times. Hopefully I can up these numbers just a bit next Thursday.