The track workout was 2 mile warm up (13:50) then 4x(5 min Z4 with very fast trans into an 800) The Z4 bike intervals today felt like I was at a 9 on the wall chart they have in the gym which states "So hard I cannot go any more" That thought ran through my head on sets 2-4 the entire time. The first 2/3 of the 800's were not bad the the ends were rough. Had about 5-7 minutes total in between sets. Before going in I was wanting to run McMillan steady state intervals at least which is a 3:08 bc this workout tears me up mentally. I ended with 2:44, 2:47, 2:48, 2:48. I am going to keep the intensity down the rest of the week except for the 500 TT and try to up the volume some. Like I said a lot has been happening but my race calendar is falling apart. We will see how that goes. Total time was 45 on the bike and 25 min running. Solid day.
Tuesday, March 2, 2010
Masters and Killer Brick/track workout
Lots been happening lately. Did Masters for the fist time today. It was fast (I missed the long warmup and will NOT do that again). First 100 in the set was 1:20 and then I slowly got slower and then crashed at the end. 2300 yards total but much much faster then I am used to going. On thurs we are doing a 500 TT so that should be good and get me in the right lane. Today I got a small miracle bc there was only one other in my lane. About 40 minutes total.