Double Session
AM - NYAC Cycling Team | 24 Miles | Central Park
I decided to begin training / racing with the NYAC Cycling Team. I plan on joining them in the Park two or three days a week and on the weekends for long rides. I'm not exactly sure how I'm going to work my schedule once I start up again with Full Throttle Endurance (my triathlon team) in early January, but I'll cross that bridge when I get there. This morning's workout was intense - mostly because of the dark, cold, and I'm out of cycling shape. We did a warm up lap of the Park followed by a lap of three intervals 4:00, 6:00, 5:00 minutes, respectively, and a cool down lap. I then spun an easy extra fourth lap because it's been almost three months since I've been on a bike and, quite frankly, I'm a bit behind some of the other team members.
PM - Intervals Run | 6 Miles | East River Park Track
Planned workout:
2 by [400m @ 1:22 pace (100m rest), 1200m @ 4:10 pace (200m rest), 2000m @ 7:55 pace] (5 to 7 minutes easy jog between sets). Wish me luck.
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ReplyDeleteWorkout
ReplyDelete1.5m warm up (1m 8:21.8, .50m 3:54.81)
2 x 1m w/ 1 min rest @ 6:00 pace (5:55.16,5:51.87)
3m jog (7:42, 7:58, 8:10)
3m tempo @ 6:00 pace (6:07, 5:47, 6:00)
1.5m cool down
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Miles: 11.00
AVG Pace: 7:01
Calories: 1391