Cyclo Hit Series 4 #10 Z5 Power Drop

Cyclo Hit 30 Series 4 Zone 5 Power drop (30mins) this was actaully fun, it is 4 x 5mins-stay in zone 4 for the 1st 4 mins just below threshold and then for the last minute spin really fast to get into zone 5 but then with no recovery you go back to zone 4 and start the 4 mins all over again. Really neat to watch in trainer road especially the heartrate then S90:Tabata Inferno + 15 mins of yoga.

I swam across the pool today, multiple times, ok still not breathing or using hand but I decided to just take them out and work on just getting across. All I can say is that my hips are sore, I will work to at least get the legs going properly because it really took everything in me not to stop in my usual spot then maybe add breathing next. Signed up for a swimming class in twinsburg starting 4/3.

I think training is so much fun when there is no pressure to meet any time goal or even compete, this is probably the best I have felt in a long time but I do miss competing so races coming up soon.

Meeting Goals

Didn't get in the run and strength afterwork, not for any particular reason except for the fact that I love working out in the morning and trying to do it after work is just a challenge. Did I do anything productive instead of workout, no sat down with DH watch TV and read my Oxygen magazine.

Luckily only 1 hr ride on schedule for today so juggle this around, woke up at 4:30am before the alarm, was surprise since I went to bed later than expected, was yawing at 8:30pm but for one reason or the other didn't finally settle into bed until after 10pm. By the time I got downstairs it was 5am, really need to not go to FB in the am before working out, then couldn't find the HR monitor or garmin ahh they are in my purse. Finally got started at 5:20am

First up:
50 mins progressive threshold run
10 mins warmup 4mph - 5.4mph
3x8mins/2mins recovery (6mph - 7mph) recovery was at 4mph - 5.4mph
10 mins CD
Average Pace 10:04  HR 158 avg, 200max (initial spike but settle down)

Split     Time      Distance    Avg Pace

1        10:07.3      0.75         13:34
2          8:00.0      0.92          8:40
3          2:00.0      0.15         13:19
4          8:00.0      0.94          8:29
5          2:00.0      0.14         14:34
6          8:00.0      0.90          8:52
7          2:00.0      0.13         15:12
8         10:12.0     1.07          9:33

Next
Supreme 90 Tabata Inferno, 37 mins of hell, workout for 20 secs recvoer for 10sec, a total body workout with a mix of plyo, body weight workout and core. Burpee, mountain climbers, squat thrust, jump lunges, squat jump well you get the gist of it, there were out in circuits of 2 or 4 so we either do 2 or 4 rounds. Like they keep saying what don't kill you make you stronger. I did pull something in my left butt cheek doing the 3rd round of squats jump, pigeon and sitting on tennis ball hit the spot.

Last
Cyclo-HIT 3: Lightening Legs "A 30 Minute High Intensity Trainer Session focused on elevating peak power with leg speed and neuromuscular control. One of the harder and more challenging workouts you may do. Expect progressively harder and harder efforts with leg speeds reaching 140+ RPM with control at ZONE 5 Power+."  this had a puke effect but I was able to get in all the speed work, key was ramping early since the power jump was quite high 100 - 250 or 24 - 324 so the legs really had to spin like crazy achieve the right power since this was a short interval. Really awesome. Rode 32:33mins to get in 8 miles, avg HR 143, max 160

Next race coming up is the Buzzard Day 25K, but there is a Fat A$$ 50k this weekend, not sure what my plan is yet since son#2 is going to a Jazz Band Festiva and has to be there by 8:30am

Active Rest Day

No running on the schedule today but I was behind on the cross training and strength training schedule so got them in

32 mins on the stepper
10 mins on the Elliptical
S90 Ultimate Ball 30  mins
S90 Tabata Inferno 28 mins cut this short since I was running late for work.

Got most of the workout in while watching the Royal Wedding , not like I really had a choice all the channels were showing the same thing.

Of cause it was raining again today which I am so sick of at this moment and I didn't feel like walking to work, so I rode my bike in the rain, bad a rain jacket and a bonnet but the front of my jean did get slight wet but I figure I run in snow, rain or sun while not start doing the same with biking, I get there faster anyway. Still need to adjust the seat back, for a more comfortable fit but need the right tools.

There seem to have been a major damage to the server at buckeye outdoors where I log my workout, even thou I have paper log, I think I have more details over there so I am really hoping they can recover the data. oh well

15 days to the Cleveland Marathon but who is counting

New Adventure

With the continue increase in gas price, I bought my monthly bus pass yesterday and started taking the bus, so this means no dilly dally in the morning, I had to get up, get my workout in, shower and get ready. Getting to work which is 32 miles one way and cost me over $300 last month, now involve driving to the next neighboring city, parking, getting on the bus, napping, reading or listen to podcast while the bus takes me downtown, get off bus and walk 1.5 miles to work. The walking part has been the problem all along, don't mind the walk but not the best neighborhood, there is a connecting  bus but I do not see myself waiting around for 30mins for it when I will be almost at work already. Getting back to the terminal, my coworkers have been dropping me off not the best of options either, right now I am thinking of taking my bike and locking it in front of the terminal and can ride back and front, on the sidewalk off cause, don't think I can handle road biking yet.

Yesterday I was being lazy so only go in 20 mins of spinning.

Today:
7 miles using Itread 24 run intervals
Supreme 90 tabata inferno
Supreme 90 stretch