Note
I have found the past 3 years that my desire to do certain interval and long endurance workouts is being blocked by my inability to recover quick enough. Trying to do these workouts on "dead legs" seems counterproductive.
I am going to look at trying to get a certain amount of long and interval workouts in 2 week cycles rather than 1 week cycles so I get more recovery time.....especially for running.....I am going to use this principle to come up with a general plan to ramp up to my summer triathlons....
Run 42:50 [3]
speed work: old middle matrix
8 x 1:30 at 9:05 pace/1:30 recovery with these exceptions
did 2:00 on the 2nd one by mistake....and did 8:05 pace on the last one
felt pretty mild....move up the speed next time.
did :30 accelerations :30 walk to warm up for 5:00
felt good...good workout
exercise bike 34:52 [3]
ahr:114
spin easy