It's on
One day in and I'm all over the master plan!!
Easy 10k with Andy at work on the nature/river run. This is one gorgeous 10k route, nature trail for 4 miles and apart from the shit smell house it's a stunning location. Then along the high street on to the river then relief channel for the last couple of miles.
Today Andy bottomed out on pace, he's not been feeling great and the 10:59.97 6th mile was pretty close to being outrun by the earth turning!!
Run done, hip grumbly then dash home to take the boys swimming (them not me) and home. 3 hour 10 minute round trip every week that.
Later on it was into the #mancave for a proper turbo session with the Spinervals DVD.
Fuck that was tough! Really enjoyed it, was no easy spinning, recoveries were done in a decent gear and covered 18 miles in 55 mins.
Intervals I think we're-
3 x 30 secs flat out
3 x 1 min each leg singles
5 mins of 45 sec standing, 15 sec seated
5 x 1 min hard
3 mins of 50 sec standing, 10 sec seated
3 x 20 secs flat out
Think that was it, may have been more but was a real graft!
Enjoyed it after this morning and smashed my quads. 2 hours in the bank and track session tomorrow if my body doesn't fall apart.
Got the DVD from the bike coach - he come up trumps at last!!!
Easy 10k with Andy at work on the nature/river run. This is one gorgeous 10k route, nature trail for 4 miles and apart from the shit smell house it's a stunning location. Then along the high street on to the river then relief channel for the last couple of miles.
Today Andy bottomed out on pace, he's not been feeling great and the 10:59.97 6th mile was pretty close to being outrun by the earth turning!!
Run done, hip grumbly then dash home to take the boys swimming (them not me) and home. 3 hour 10 minute round trip every week that.
Later on it was into the #mancave for a proper turbo session with the Spinervals DVD.
Fuck that was tough! Really enjoyed it, was no easy spinning, recoveries were done in a decent gear and covered 18 miles in 55 mins.
Intervals I think we're-
3 x 30 secs flat out
3 x 1 min each leg singles
5 mins of 45 sec standing, 15 sec seated
5 x 1 min hard
3 mins of 50 sec standing, 10 sec seated
3 x 20 secs flat out
Think that was it, may have been more but was a real graft!
Enjoyed it after this morning and smashed my quads. 2 hours in the bank and track session tomorrow if my body doesn't fall apart.
Got the DVD from the bike coach - he come up trumps at last!!!
Oh yeah there was another 6 x 1 min top gear before the 3x20 secs
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