Notes
rpe 9+. Difficult trng day. Got garmin back but HR monitor did not work. So I wore polar HR. Goal of first 30 was HR 130-135. Results: avg HR 131 Max HR 140. Avg 21.6 mph max 31.7 mph. I felt flat after the first intrvl.
2nd 30 intrvl goal 140-145 HR. Results: avg HR 142 max HR 151 avg 22.9 mph max 34.6 mph My bike computer and polar Monitor showed that the intrvl was arounf 1:18. Based on the effort 1:18 is closer to right. There was a big jump from the effort from Intrvl 1 to intrvl 2. Whereas with intrvl 3 I had to turn myself inside out riding into the wind that last 15 miles.
3rd 30 mile intrvl goal was 150-155 HR. AS I began I realized that hitting the HR goal was not as important to me as attempting to decrease the time required to do the last intrvl. So my new goal bacame ensuring that my 3rd intrvl was faster than my 2nd interval by going sub 1:18. At the turn around point (15miles) on the last intrvl I began to slow. I told myself that it was all mental and to go hard. So I went hard and didnt stop. AS I mentioned I turned myself inside out to ensure the time goal of sub 1:18 was hit. The last 15 miles almost felt like a westside intrvl..avg hr 152 max hr 168 23.6 mph 37.9 max mph.
Overall avg cadence 91, 22.3 mph
I thought I executed well today and got over another mental obstacle.
calories : 640 cal infinti 330 cals gel. total 970 cals. I thought at first that i should have gotten more cals. However, giving the extreme hard effort I am pleased with the calorie intake. 3 bottles of water. Drank one bottle of water per intrvl.