Steady State Intervals
S: 31+ minutes. 1760yds. Took a while to warm up but then felt great.
B: 4 hour ride w/2 by 8 min @ 290-320w, 8min recovery at the end of the ride. These intervals, which are slightly below lactate threshold, are meant to increase the power that you can produce and the amount of time you can produced it at lactate threshold. Was pretty painful considering that up until now, I have done all my training at low heart rates. Total ride. 223w. 132bpm. Felt like a rock star today.
R: 3 mile brick run. 9 minute miles at 123bpm.
W: 3x4 pullups, 5x25 pushups, abs.
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