Well after a force snow day of rest yesterday, tonight was an serious workout at Cycle Concepts in Rocky Hill. We did another Spinerval Tape (27) called: Threshold Test - Triathlon Pacing. This workout was intended to Push your limits and reach your anaerobic Threshold depletion level. The workout started with the usual 3 set warm-up 30 seconds on 30 seconds off Big - 15, followed by 2 minute rest, then a Hard 3 minute depletion set at Big - Choice (15+-), 4 minute rest, followed by a 20 minute depletion set at Big - Choice (15+-) at 90 rpm (Your zone). I did the first 10 minutes at around 85 rpm - 134 AvgExHR, then picked up the cadence to 90 - 95 rpm for 5 minutes at 140-144 AvgExHR, then two minutes at 100 - 104 rpm at 150 - 155 AvgExHR. Finishing the last 3 minutes at 105+ and building to a MaxExHR of 160 bt/min. The 160 being a personal best high ExHR. Prior to the workout, I went to Healthtrax to do a quick ab workout and 1 circuit of upper body weights on the hautilus using fairly heavy weight for me try to reach fatigue at 10 rm. Went back to Heathtrax afterward for my Hot Tube Stretching routine, which was great!
Tomorrow, because of the forced off day on Tuesday will be another ride at Newington Bike. We shall see. Missed my Cinergy class last week, so maybe not. A recovery workout may be what is needed, we shall see what tomorrow brings.
Came home to have Nichole's Pasta with Chicken Sausage and mushrooms...Pretty darn good for her first time! (I did help though)
Well while we deal with the snow, Nick, my brother is riding outside in Florida this week, having rented a bike for the vacation week. LUCKY DUCK!
Keep on Keepin' on!
T
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