Tuesday, February 06, 2007

My lastest creation...the 5:00am spin



I've strung together a couple workouts from my CTS days back on '04. Probably goes against the whole slow-twitch, fast-twitch muscle group workout theory...but its all below Lactate Theshold and contained within cadence and heartrate ranges for each interval and damn it...it feels good at 5:00am in the morning. Been increasing the intensity a bit for the Razorback race in Florida on the 18th of February and somehow melted my tuesday/thurday morning workouts into this.

Drink 1 large cup of coffee
WarmUp 10:00
Tempo 03:00
SteadyState 01:00
PowerInterval 00:30
Recovery 02:00
Tempo 10:00
Recovery 02:00
Tempo 10:00
Drink more Coffee
Recovery 02:00
SteadyState 04:00
Recovery 02:00
SteadyState 04:00
Recovery 02:00
SteadyState 04:00
Recovery 02:00
Fast Pedals 02:00
Recovery 02:00
Fast Pedals 02:00
Recovery 02:00
(raise front tire a couple inches)
Climbing Repeats 10:00
Recovery 08:00
Climbing Repeats 10:00
Recovery 08:00
Climbing Repeats 10:00
CoolDown 10:00
Total Time 2:02:30

Drink more coffee!

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