Anchor day

Strong 100`s on 2:00
4 rounds of
50 Easy 10" rest
50 Choice 10" rest
50 Build on 10" rest
Main Set
5 x 100 on 2:00 Strong even effort
2 x 50 Easy Choice on 20" rest
4 x 100 on 2:00 Strong even effort
2 x 50 Easy Choice on 20" rest
3 x 100 on 2:00 Strong even effort
2 x 50 Easy Choice on 20" rest
2 x 100 on 2:00 Strong even effort
2 x 50 Easy Choice on 20" rest
100 STRONGEST
Choice Cool Down

Started to fuel up my body early yesterday on my travel and kept fueling over the day. So was in pretty good balance on the nutrition. Arrived home 1030pm and slept 9 h. Had a egg and bacon breakfast before the swim. Swimming together with JO today.

Started the party with.:
1:22 - 1:28 - 1:28 - 1:29 - 1:30
1:28 - 1:28 - 1:29 - 1:30
1:28 - 1:30 - 1:28
1:28 - 1:29
1:25

Was to fast for the first 100, but was able to recover and  hold the form over the main set. I felt low on energy today. Nothing sexy just strong even effort :)

+++

LT 3 x 25`s, incl. Power singles
Warm-up for 40 minutes and include 20 mins of Power Singles at FTP (10x 1/1) then:
3x25 min on 5 min Easy recovery
#1 -- aim to hold slightly under LT watts (Mod-hard effort)
#2 -- hold the lower of: (a) LT watts; and (b) LTHR (LT Heart Rate)
#3 -- hold LTHR and note avg wattage
If you don't have a powermeter then use perceived effort -- remember not to force HR over perceived effort, especially early -- give yourself room to outperform
Immediately after the last 25 min interval do 20 minutes of 92 rpm riding holding the bottom end of your Steady power range. Let HR come down gradually. Cool down with choice easy spinning.

Todays photo is from the suffering on the trainer!

Steady HR 127-133 / 210 W
MH HR 137-144 / 235-245 W
============================
Avg hr / mx hr / avg w / mx w / cadence
============================
# 1 -- 137 / 142 / 234 / 290 / 73
# 2 -- 139 / 145 / 230 / 292 / 74
# 3 -- 142 / 147 / 229 / 283 / 70

Felt powerless in my legs fom the start today and was mentally in the paincave before I even were started on the main set :) Still I was able to get the work done. Coming of a big job week high on stress and traveling has fatigued me. I will miss the suffering tomorrow. Nothing sexy about it today! I was not able to rock 92 cadnece for the last 20 min steady segment. Just kept it rolling steady.

+++

Running easy of the bike
After you finish riding, transition to run gear and run easily.

Running out of energy on the run.
Had only been eating 5 bananas and 0,5 orange juice after my breakfast. Have to start to plan my nutrition when training over 2,5 h. Overall I am happy that I got the work done today. Sometimes it is just about getting it done.

Mantra of the day - "keep your head in there"

// JH