30 minute bike TT, 12 x 100 (4 @ 75% effort, 4 @ 85% effort, 4 @ 95% effort)

So notice I'm a little off plan — been picking and choosing based on what I think is best due to the hamstring/glute issue. Its feeling better, but not nearly 100%. I want to avoid any weighted squatting type movement until its 100% or I'll quickly be back to square one. I took a couple of days off this past week too just because life was too overwhelming with work and household stuff. Got to keep the priorities straight and also have to listen to the body and mind...


this morning
30 minute TT = 10.18 miles
20.4 MPH  AHR 139

later...

12 x 100 (4 @ 75% effort, 4 @ 85% effort, 4 @ 95% effort)

300 WU (6:11)

4x50 DR Catch up
8x25 DR Catch up w/PB

4x100 @ 75%e
(1:54, 1:57, 1:53, 1:56)

4x100 @ 85%e
(1:48, 1:51, 1:52, 1:51)

4x100 @ 95%e
(1:49, 1:50, 1:51, 1:52)

300 CD (6:14)

wow! not much to be gained by that extra 10% of effort...

 

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