Yesterday, I decided to push my usual bike route - a 6.5 mile out and back with 5 good hard hill climbs each way. I timed it as a standard to beat. Came in at 30:13. Then I went to the gym last night and did a stationary bike 19 x 15 sec sprint set w/ 45 sec rest, (taking 23 minutes with warmup and cool down). I always finish with a 30 sec sprint. I'm going to keep cranking it up each time, one set / one minute more ... so next time, 20 x 15 sec sprints. I also did glute machine, adductors, 70º leg press, pecks, rows, pullups.
I was going to swim today but couldn't find my goggles so I ordered some more. I may go to do some water running tomorrow. Instead... back on the bike.
So today, I did my ab routine and 12 pull ups. I wasn't going to bike again, but since I didn't swim, I thought I'd do the course but not really push it. So much for that. As soon as I turned on my stopwatch, I went for it and completed the course 2 minutes faster than last time. 28:12 is the new standard. Not bad since part of the return was into a very stiff wind. So... in my usual format:
Mountain bike 6.5 mile circuit - 30:13
19 x 15 sec sprints w/ 45 sec rest - cybex stationary bike
50 x each side w/ 270 lbs - glute machine
adductors, 70º leg press, pull ups, rows, pecksSun:
Tabata ab routine - 8 x 20 sec sets
12 pull ups
Mountain bike 6.5 mile circuit - 28:12
It's always a tendency for me to set goals based on time when training. When I was a kid, my favorite toys were stopwatches and measuring tapes. My brother and I would go outside every summer day and try to "make and break records." I guess I haven't changed too much.