|Body Weight||7:30 AM - 174|
|Breakfast||5:30 AM – PowerBar, water|
8:00 AM – banana, cheerios
|Lunch||11:30 AM – 4 chocolate eggs, Stonewall's Jerquee, 2 oranges, water, yogurt, 4 biscuits w/peanut butter and jam|
1:30 PM – yogurt, handful of almonds, tea
|Time of Day||6:00 AM|
|Course||3x3 min at 100% of threshold, 3 min rest|
6x1.5 min at 110% of threshold, 1.5 min rest
3x30 sec at 110% of threshold, 30 sec rest
|Power||320 threshold power for most of the workout, 330 for the last three intervals|
It was hard to get out of bed this morning and the alarm woke me up which it has not done in quite a while. Maybe it was because now I'm reading at night and staying up a little later?
In attendance at Seattle Multisport this morning were Greg K, Dean J and Steve O. We put on the obligatory Quentin Tarantino movie and got to work. Not knowing what threshold setting to chose for this new workout I guessed knowing I can do at least 320 for the 2x20 workouts.
ASIDE – I'm guessing that if you are going to be consistent your threshold setting should stay the same or slowly go up as you get fitter, right...? And this should be true no matter what workout you are doing. I mean your threshold is your threshold and ideally what you should adjust is the percentage of the threshold number you are working at.
Anyway, I guessed right. In fact I could have gone a little harder in retrospect.
I finally got my watts/kg up to around 4 during this workout. About time. Probably pathetic compared to most racers but there you go.
Funny thing, as the intervals get shorter the workout does not get any easier. :) But I was able to increase my threshold power setting by 10 watts for the last set of 30 second intervals. For a change everyone else was hating life and I was feeling pretty good. For all the wrong reasons that helped boost my motivation. :) My breathing was perhaps slightly better? It's so hard to tell.
my weight was down some but I weighed myself after working out and before breakfast – go figure.