Thursday, 1 September 2011

1/09/2011

Commute:
I took this as easy as I could, give my legs a chance to move and flush out yesterday's beating without stressing them before tonight's. It wasn't all rancho relaxo for my legs though, I gave them one short effort up a hill in Toorak Rd a reminder that they will be required to work later.

D: 14.3km
A: 65m

Intervals:
1 x 5 min E1
5 x 10 sec MAX:2
5 x 10 sec HCLR:2
1 x 5 min E1
1 x 30 min 30s A&S E3 r/up (last 2 min)
1 x 5min E1
5 x 5min ITT:2
2 x 15 min E3 r/up (last 2 min)
1 x 5min E1

A 20 minute E3 effort, I supposedly have Tom Leaper to thank for that one. Even half way across the city he's ripping my legs off.

I think I did the ITT and E3 at the end right, I didn't see any rest on the program so it was 1 on one off for 10 minutes and then straight into 5 on. I found the 1 minute efforts hard to gauge, a few I went out hard and exploded, barely keeping my legs moving for the full 60 seconds, others I went out a little easier and worried that I was being soft.

PMPW: 93kg

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