Week 3 - Saturday December 31

Last day of 2016!

After work I headed to the gym to complete my final workout of the year. It was a 1:30 bike ride interval workout.

BIKE 1:30

WARM UP

15:00 easy spin -- use a gearing pyramid to gradually build to 75%

-- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00

DRILLS

3 x 3:00 ILT w/30 sec rest in between

-- each ILT should be done as (20 sec one leg - 10 sec transition)

MAIN SET

Straight 55:00 time trial, with mixed intensities -- be sure to

follow these guidelines closely:

(7:00 @75% intensity, 3:00 @60% aerobic pace)

(3:00 @84% intensity -- really "snap" up to that level -- 7:00 @60% recovery)

(8:00 @75%, 2:00 @60%)

(2:00 @84% 8:00 @60%)

(15:00 @75% intensity to finish the set)

COOL DOWN to 1:30 total, gradually bringing your HR

back under 60% by the end

Distance: 34.5 km ; Time: 1:30 ; Cal: 702

Avg speed: 23.0 km/hr ; Avg HR: 126 ; Max HR: 171

Avg cadence: 87 ; Max cadence: 134

Tomorrow is a long and steady run, and the new year!

Have a safe and Happy New Year all,

T