Training Log Archive: O Steve!

Well...I delayed quality workouts this week due to being on my feet teaching 8 hours a day for 4 days straight. So I needed some sharper speed intervals in the run and bike.....the solution: a bike/run combo intervals.....benefits:
-get my intervals done for the bike and run in one workout.
-mimic running hard off the bike for triathlons.
-workout the heart hard and minimize the pounding on the run by gettig in hard efforts on the bike.
-make the workout go by faster....

I settled on this formula:

warm up on the bike for 20:00 minutes

main set:

3:00 bike firm (>20..5 mph)...hard tempo effort, then run hard on treadmill for 2:00 minutes (faster than current 5K pace).....5:00 total for combo interval

3:00 mild on bike >17.0 mph recovery....repeat.

x 6

note: I started my 2:00 hard run at 6.8 mph but increased .1 to top out at 7.2 mph (8:34 pace)....just felt I could...

got in 12:00 or vo2 max run speed

warm up/cool down and interval/recovery on the exercise bike....

legs fried....family run up and back on the greenway....2 min run/1 min walk.....easy. Filler workout

recovery spin

HR monitor battery went out....very mild recovery spin

15x15