16th Dec - Brick

Bike & Run

2hrs on turbo plus 3 mile easy run

Session E9 from book (slightly shorter) on turbo
5:00 with cadence >90rpm
5:00 alternating between :30 standing and :30 sitting
6:00 alternating between 1:00 80% LL then 80% RL
Set 1 - 3 x 15:00 in zone 1 - start at 132 bpm then raise 3 beats every 5:00 (5:00 rest between each)
Set 2 - 2 x 15:00 in zone 3 - start at 152 and raise 3 beats every 5:00 (5:00 RI)
9:00 in zone 1

easy 3.08 mile run
Time = 23:52
average pace = 7:45/mile

definitely feel like making progress on the bike but defiantly not feeling the power bar shots if running after