Week 14 Complete

Ouch… not a good week of training.  With two snow days mid-week and an uber busy work week, I missed a lot of training. On the bright side, I did salvage my Friday run and both Saturday and Sunday workouts.  Saturday’s ride was my longest solo ride ever, just about 60 miles.  Though my legs were wasted afterward, it felt pretty good.  Sunday's run wasn’t too bad.  It was raining and windy, but I knocked it out and I wasn’t the worse for wear. 

 

Monday
Rest Day

Tuesday
S -500m warm up, 8x50m drill, 200-300-400-500 @45sec, 8x50m drill, 300m cool down
R - 1:00 Z2 (at 0:10, insert 2 x 4.5 min Z4 @ 1.5 min jog)

Wednesday
B - Trans: 0:45 Z2 (QC)
R - 0:30 Z2

Thursday
S - 500m warm up, 8x50m drill, 7x125 @ 20sec,7x75 @ 15sec, 8x50m drill, 300m cool down
B - 1:00 Z2 (at 0:45, insert 7.5 x min Z4)

Friday
S - 3,000m straight
R - 1:00 Z2 (at 0:45, insert 7.5 min Z4)

Saturday
B - 3:30 Z2 (at 3:20 insert 5 min Z4) (QC)
R - 0:30 Z2

Sunday
B - 0:30 Z1 (100+ RPM)
R - 1:15 Z1 to Z2

R +:15

Total Hrs: 13:00 7:00
S: 3:00
B: 5:45 4:00
R: 4:15 3:00

This week will be better work wise and the weather doesn’t look too bad.  I really need a good solid week!