Started the morning with massage before work.

Was stiff on my calves but it was better than earlier, I am not sure if it is because I didn’t run a trail run last week. I also got massage on my back thighs, shoulders and neck.

Got a tip of a new type of foamrolling exercise with tennis balls that I will test  after the biking this evening.

After work it was time for biking. Had washed my bike shorts and hoped that I wouldn’t get irritated front thighs again. Put saddle soap on.

Energy: 1 liter of water and two bananas.

First session was:

Q – 75 min Threshold

Warm up: 10 minutes Zone 2

Main set:

20s Zone 5
40s Rest
20s Zone 5
40s Rest
20s Zone 5
40s Rest
20s Zone 5

8 min Zone 4/5
2 min Rest
8 min Zone 4/5
2 min Rest
8 min Zone 4/5

20s Zone 5
40s Rest
20s Zone 5
40s Rest
20s Zone 5
40s Rest
20s Zone 5

Cool down: 15 min Zone 2

Toughed it up a bit further this evening, put more resistance on. Very sweaty.

Biked while I was saving this session on my pulse watch and started my pulse watch again.

 

 

 

Second session was:

Q – 90 min Endurance

Warm up: 10 min Zone 2

Technique:

20s no hands and hold your back straight
40s Rest
20s no hands and hold your back straight
40s Rest
20s no hands and hold your back straight

Main set:

12 min Zone 2
20s Zone 5
40s Rest
20s Zone 5
8 min Zone 2
1 min Zone 4/5
12 min Zone 2
20s Zone 5
40s Rest
20s Zone 5
8 min Zone 2
1 min Zone 4/5
12 min Zone 2
20s Zone 5
40s Rest
20s Zone 5
8 min Zone 2
1 min Zone 4/5

Cool down: 15 min Zone 2

Weight report: