Well today at the morning computrainer class we entered the over under phase. The way they are broken out to me makes it easier on you mentally than the past couple of weeks of longer rides at threshold or as close as possible.
The set was the usual 14 minute step warmup. I can defiantely feel the last two minutes in the quads when you are at 105% of threshold but really does a good job of getting you loose.
The main set or the over under set was 3 minutes at 10 to 20 watts below threshold followed by 2 minutes at 10 to 20 watts above threshold, do this for 23 minutes ending on the under. We took a ten minute break of easy spinning and did it again. I took the full ten minutes at the end of the second set to spin the legs out as I think this really helps compared to just jumping off the bike and heading out as a lot of people do. The over under's take a lot out of you but the easy spinning at the end really seems to let the legs recover.
This morning Landon started his classes at the Y so we quick hit Dunkin for some coffee and headed out for his classes. It started out with toddler sports, which today was basketball. This was fun for me I haven't shot hoops in over a year, I do miss the Sunday morning games with the guys at Glenbard South but with all the IM training just no time.
After basketball Landon had his "messy hands" class where they painted with their feet. Amy stayed with him for this so I went and got my run in for the day. On the plan was 45 minutes, I ran the first 30 minutes at an 8:00 pace and kicked it up to 7:30 for the last fifteen as surprisingly the legs felt good. I could have gone longer and faster but with a long run on the schedule for tomorrow didn't want to burn them out.
Overall I am feeling pretty good and happy to have nothing else on the schedule for the day.
Looking forward to the ribs in the oven for dinner and relaxing this evening. Time to start studying up for March Madness. Got to win the pool this year, could use the extra grand on something cool I am sure.
1 comments:
the over/unders freakin sucked today!!! i didn't blow up, but just about everyone else did at some point in time...it was nice to keep going as guys were cracking!
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