Well the weather here in the Maritimes last week was just amazing, eventhough on the nicest day of the week at 18 degrees Celcius I didn't even get out on my bike. Last week finished tempo block with a 50 min 275W avg workout and 12 hours outdoors. It was a very nice week.
Today 30 mm rain! Just finished my first Steady State session - Two 8 min intervals with 15 min ramp up warm-up and 8 min rest period between intervals.
INT #1 - 85 AVG RPM / 265 AW
INT #2 - 86 AVG RPM / 275 AW (this is what I was aiming for)
Thur 2 x 10 / Sun 2 x 12 with 1:1 W/R Ratio / Week 3 doing 3 sets / Week 4 doing 4 sets
Goal is to get all intervals above 275 AW and 90 RPMS. We'll see how it goes.
But, it was a great but tough workout. I find the first one always is.
I know I'm suppose to take a week recup between training blocks but since I got lazy and started my Tempo block a week late, I think its better to take an easy week before I head on my three week vacation where I will be doing average 20 hrs per week + a few 5-10k runs. The goal there is climb/miles/weight loss of 5-7 lbs
I'll keep my total volume the same this week instead of adding an hour and a half as planned.
The result of the Rusko recovery test on Wed might indicate differently though.