Todays HR Graph

Nothing too crazy with todays two classes. Kept HR in the 80-90% of max at the high end and then more steadily in the 70-80% range. have a few days of intervals coming on the bike starting tomorrow. 

Ride in TN Before Heading Home

Did a nice mid-afternoon ride through the park in sunny skies and 70-80 degree temps. In 48 hours did two hikes and two rides. Nothing epic (no 100 miler on the bike or 18 miler on the trail) but covered some good ground. 

HR Data from this weeks classes

This is Mondays class and then two classes on Wednesday. Lots of time in the yellow (80-90% of max) and a little time in the red (90%+).  Just like interval training on the bike I'm looking for that build to the yellow, time in yellow, some recovery, and then build it back up. 

3x10 minute steady state, 337-340 watts

Inside due to the cooler temps....hoping for 340+ on all but didn't quite make it

100 mile ride

took advantage of a warm day (upper 50's to low 60's) and did a little over 70 outside and then 30 inside once the rain hit 

3x15 minute steady state

power a little above the target fo 326 at 330, 336 and 336 

Endurance with a 1 minute all time best

Just for fun I threw in a one minute all out effort and set a new PR on the watts by 1 watt at 611. 

1x20 steady state vs 5-5-5-2 with 1 between

Did 1x20 atd 327 and then 5 minutes at 330, 5 at 340, 5 at 350 and 2 at 370, 1 minute between, for an NP of 332. Pretty close efforts, just different ways of getting there. 

Your Indoor Setup

https://www.trainingpeaks.com/blog/find-best-indoor-training-setup/?utm_source=tpr&utm_medium=email&utm_content=user&utm_campaign=20180203_weekly_news

WSJ article on the mental tricks of endurance athletes

https://www.wsj.com/articles/the-mental-tricks-of-athletic-endurance-1517583851?mod=searchresults&page=1&pos=10

60 miles inside with some intervals....indoor century?....done!

This mornings ride with the possibility of getting the other 40 for a 100 mile ride inside today. Did 5-1-5-1 minutes at 326 for the 5's and 370 for the 1's, three sets. 

and the final 40 to get to the indoor century 

1x20 minute time trial

I saw this in the schedule for a week from tomorrow but since I've been moving everything back to this week, and feeling rested after taking off, yesterday, I did this today. Felt pretty good, but know I can do better. 364 avg watts: ok for inside

songs I used:

You Got That One Right, Lynyrd Skynyrd

The Bitch is Back, Elton John

Two Tickets to Paradise, Eddie Money

Fat Bottomed Girl, Queen

Running on Empty, Jackson Browne

Some slides from January 31 2018 Clinic

Dealing with Injury from CTS

https://trainright.com/stubborn-athlete-guide-injuries/?utm_source=newsletter&utm_medium=email&inf_contact_key=912de3e0eb34b41bd6532092826830573cc53d52c7c54a08fd7126b1d998321d