<p>3600yd swim for me, all drills and strength (900 pull and 900 kick of that)</p>
<p>then get home, slight break, back out for 50min of Sword Class</p>
<p>then get home, slight break, work on Science Fair projects (2)... show the electrician what needs doing</p>
<p>then head to man cave w/ 1 boy and electrician and jam out while I hit a 90min tough session of 20min w/up, then 4x1min stand SMOOTH and LIGHT fingers (90s), then 3x20 made up of 5min @ Z2, 5min @ low Z3, 5min @ high Z3, 5min spin easy.</p>
<p> </p>
<p>I've always had this problem on the trainer though that my HR seems to go UNDER that which i see outside. Z2 for me would be 135-147. I know that FEEL outside. Come inside? That FEEL is about 10-20 beats (depending on day) off. So 135 was working solid, 145 was working DAMN hard and 153 (3rd 5min) was mind numbing hard. My PT is wacked, cuz it said same power regardless, but my CT had me at: 265, 285, 305 watts (for first 5min, second, etc). good workout. 60degrees in the man cave and the floor was covered in sweat. So I know I didn't wuss it. Sure the hell felt like Z5 effort though.</p>
<p> </p>
<p>Now some comments from the peanut gallery...</p>
<p> </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> <a href="/forum/thread/72053/saturday-jan-8th-workouts#post_1975074"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>3800m in the pool with the main set as 40 x 50m.</p>
<p> </p>
<p>12 mi run @ 6:35-6:55 min/mi later this morning once I've recovered from the swim.</p>
<p> </p>
<p>Have a great day everyone!</p>
<p> </p>
<p>Mike</p>
</div>
</div>
<p><br><br>
Recover from the swim? Really?</p>
<p> </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Yo Sake</strong> <a href="/forum/thread/72053/saturday-jan-8th-workouts#post_1975094"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Way to go all! </p>
<p>Mike - on TM? Streets are clear in your area? </p>
<p> </p>
</div>
</div>
<p><br>
We are clear. It's nice.<br>
</p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>niemsco</strong> <a href="/forum/thread/72053/saturday-jan-8th-workouts#post_1975164"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Wow lots of great workouts today, way to go!</p>
<p> </p>
<p>I had a 2.5 hr ride on my trainer with my power meter. It went like this since my coach can't write anything simple:</p>
<p> </p>
<p>WU: 30:00 Zone 1, build to 3, 5:00 ALL OUT!, 15:00 Zone 2 cadence 95+ rpms, 5 x 4:00 @ 6:00 53x12 (big gear riding) Zone 2 effort; MS: RPM 1st priority and then intensity. Keep the entire workout at 80 rpms. 2 x through:<br>
5:00 Zone 3,<br>
1:00 Zone 1,<br>
4:00 Zone 4,<br>
2:00 Zone 1,<br>
3:00 Zone 5,<br>
3:00 Zone 2,<br>
2:00 Zone 6,<br>
4:00 Zone 1,<br>
1:00 Zone 7,<br>
5:00 Zone 1.<br>
CD: 10:00</p>
<p> </p>
<p>Those are power zones from Coggan's forumla so zone 4 is around ftp and the other zones are well above it. Zone 7 I held 350-400 watts. Pretty tough. That's it!</p>
</div>
</div>
<p><br>
I love these reverse pain intervals. CC gives me similar, although I honestly question the logic of an "all out" 5 min effort early. That just seems unwise IMHO. What is the value add to an explosive effort like that for so long? You're not training for a TT. Maybe he doesn't know you REALLY WILL go all out <span><img alt="bom.gif" src="http://files.kickrunners.com/smilies/bom.gif" style="width:15px;height:25px;"></span></p>
(on behalf of another supporter of humane societies and rescues)</p>
