How do you spend your vacation days?

Well I needed to use up some vacation so I decided to take today off and do the CT class at Endure It at 10:15 instead of my usual 5:30 in the morning spot, actually Amy was out of town and since leaving Landon home by himself from 5:00 - 7:00 would guarantee me to get into some serious trouble with law also had some major inmfluence on my riding time.

Usually when I ride at 5:30 I don't have time to worry about what to eat before hand as I am leaving the house before 5 and not quite functioning fully yet so I either grab a banana or granola bar and head out. This morning I had to put a little more thought into it as I knew I would be excercising for a couple of hours and wanted to make sure to eat right. I have made it my goal lately to try and eat on a more routine schedule and watch what types of food I am eating as I can tell when I eat poorly I can definately feel it in my workouts.

Todays CT Class was tough, it was 60 minutes straight with really no rest interval.

After a 15 minute warmup, I don't remember the exact numbers but was something like 5 min at 75%, 5 min at 80%, 2 min at threshold and 3 min at 75% or similar straight into the main set.

Main Set
6 min @ 80%
4 min @ 90 %
2 min @ at least at threshold
3 x through the following (20 seconds easy, 40 seconds as high as you got)

We repeated that set three times with no rest, this was good as the 40 seconds all out really got your heart rate up and allowed you to try and recover at 80%. It hurt but it was pretty suprising at how you could recover at 80%, after a minute or so it wasn't hard to hold 80 at all.

After class I headed out to run the usual loop, I ended up getting in 5.93 miles as I added on a bit but was happy with the pace. I am going to try and get out and run everyday the rest of the month to make sure I am getting my base back as I have slacked a bit the last couple of weeks, as well as start building up to the Indy half at the beggining of May.

All in all, a fun day and I get to do it again next Wednesday as I have one more day to use by the end of the month and than off to California for a week of swimming, riding and running!