Thursday, May 08, 2008
I dreaded it a little bit.. okay a lot, especially since it was a highly stressful and energy consuming day.. But when I suited up and headed out on route 12, I was a new man. I started the first 20 minute interval at the beginning of some rolling hills and finished it off on Pippin Orchard Road. That will explain the slightly higher VI and slower speed. I held a tiny something in reserve and hit the target. With my current FT considered to be 271, looks like I did the correct amount of work. (Look at normalized power value)
Interval 2, exactly ten minutes later.. I decide I like Pippin Orchard Road a lot- it runs in between route 14 and route 12, it's relatively flat with wide shoulders, and it's about two miles end to end. I want to do the 2nd interval on flat roads, so that there's a lot less variability, like I get on the climbs. It's a more truthful interval I think.. I had to make three quick U-turns, but I sprinted back up to speed, so nothing was lost. As you can see, interval 2 was stronger than interval 1. I'm happy with that. I rest exactly ten minutes.
Interval 3 is only ten minutes, but I expect it to be the hardest. I was wrong. This is the one which I was able to really shine on- the numbers speak for themselves. Mission accomplished. Overall, the entire workout with warm up and rest and cool down went like this: