Lake Time

Lake Time
Okiboji 7/2011

Wednesday, August 3, 2011


Wednesday brought in an hour bike with some VO2 max intervals. 
Horrible night of sleep.  For some reason I just tossed and turned.  Alarm clock went off and it was a slow go but the coffee always is a good addition to the day. 
Met a training partner this am and off we went.  We noticed a brisk northly wind so we decided to ride into the wind for the first half and enjoy it on the way home. 
VO2 max consisted of 15 x 30 seconds in zone 5 and 30 seconds off.  Sounds easy but give it a try and then let me know what you think. 

WU: 10-15' Easy, then 3 x 1' (1') Hard/z4/100% to open up your legs.
  • 3 x (5 x 30/30), 3' easy between sets.
  • Remainder of session at 75-80%
WD: 5' Easy

Duration: 1:03:38 Work: 654 kJ
TSS: 63.3 (intensity factor 0.785)
Norm Power: 194
Distance: 21.171 mi
Elevation Gain: 448 ft
Elevation Loss: 470 ft
Min Max Avg
Power: 0 446 171 watts
Cadence: 32 170 85 rpm
Speed: 0 34.8 19.9 mph
Pace 1:43 0:00 3:01 min/mi
Temperature: 73.4 80.6 74.7 Fahrenheit

Was to be a 30 minute brick run but after going a block this was stopped.  Too much residual fatigue from the past weekend and didn't want to push it.  I have a 2 hour and 30 minute run tomorrow with lots of working sets within that time frame. 

Well time for some calories, shower, and head into the office. 

Have a great hump day!!

Tomorrow we will discuss what happens inside a cell when it is aerobic vs anarobeic.  Hmmmm one is more detrimental then the other and one converts energy more easily then the other but then why is it important we train at this level.........Tune in for Thursdays podcast and more.

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