Saturday I was to get in an interval run, but with the late night of attending Green Day the night before and preparations for Easter at our house I did not get the run in. To be honest I was okay with it because my body was sore from the first week back into training. I cannot get in the habit of skipping workouts, but at the same time talking with my coach I have to ease back into routine and training to get back on the bus.
Today, I attempted the bike and run workout. The bike workout called for the following over a two hour period. I was not able to ride for two hours, but I was not expecting to be able to hold the bike for 120 minutes the first week back. I also did not get the run in. It just did not work in the schedule. I typically workout early in the morning, but today being Easter I did not want to be out running or riding when the kids woke up for their Easter egg hunt.
Here is what I knocked out in the bike workout. I hit all my marks to day which felt good. My legs were twitching by the end.
WU: 10-15′, then 3 x 1′ (1′) @ Zone4/Hard, to open up your legs.
MS1: 2 x 15′ (4′) @ 95-100%/Zone4/Hard.
MS2: 8′ of “”ON”” time This set is a Vo2Max set — ride equal parts of “”ON”” and “”OFF”” time. ON is at 120%/Zone5/Hard. OFF is at 65%/Zone1/Easy.