Workout: CompuTrainer + run brick
After waking up feeling like a million bucks (two consecutive 'rest' days will do that) with very little piriformis pain (~90% gone) I decided to hit the bike. Riding outside is out until I have more confidence that my piriformis won't flare up and leave me stranded somewhere in the middle of Chester county, but the CompuTrainer is always in since I can just hop off if it flares up.
There was some work to do first, none of it fun. Getting up at 0530 on a Sunday to VPN into work isn't cool. Even more uncool is a two hour outage turning into a 3.5 hour outage. At least I had enough down time in there to do some dishes and get some food in me.
After hitting the massage balls and pre-fueling with ~1500 calories I hopped on the CompuTrainer for some tough love. Since my 'hill' workout on Wednesday went well, I decided to hit the hills again, just more of them.
The session went like this:
Full warmup (~50 minutes)
2 sets of:
- 3 mile climb @ 6%
- 3×0.3 mile climb @10%, standing the last tenth.
2×15:00 TT efforts
And these are the results:
Set 1:
3.0 miles @ 6%: 18:24.0, 254W(306W), 9.8mph
0.2 miles @ 10%: 1:44.0, 272W(324W), 6.9mph
0.3 miles @ 10%: 2:37.5, 281W(366W), 7.0mph
0.3 miles @ 10%: 2:29.5, 281W(349W), 7.2mph
Set 2:
3.0 miles @ 6%: 18:21.3, 255W(323W), 9.8mph
0.3 miles @ 10%: 2:27.5, 293W(367W), 7.3mph
0.3 miles @ 10%: 2:27.5, 291W(361W), 7.3mph
0.3 miles @ 10%: 2:28.8, 282W(384W), 7.3mph
15:00 241W(354W),21.9mph,5.48miles
15:00 241W(319W),22.0mph,5.48miles
I was really pushing it at the end of the second 15:00 TT effort in order to be in the same ballpark as the first and was quite surprised that the numbers were identical.
I took a ~10 minute break and went out for a quick run which ended up being longer than expected due to electrolyte issues which forced me to walk little bits here and there. Lesson learned: I need to make sure I salt my Cytomax.
4.1 miles in 35:11.4 (8:34/mile)
