This week's been great so far. I started off by getting some massage work done on Monday by Steve Looney. I was pretty sore afterward, it was tough. I haven't been for a couple months so there was a lot to clean out; he went deep.
Tuesday was a set of 5x600 running 200 close to max effort then finishing with another quarter within 8 seconds of double the 200 (eg:32/72). The wind was straight in my face on one straight and at my back for the other. I was significantly faster than when I did this same workout six weeks ago. The 200s averaged in the 33 second range and the 400s around 73.
Yesterday was awesome! I rode with Alex Williamson and Justin Wallace in the morning and got my butt kicked, but it was really good for me. We did 2x10 minutes with 5 minutes easy then another 5 minute interval. The pace was pretty much a maximal effort for me as I tried to hang on to their wheels. Of course, they weren't going very hard at all and I was suffering behind them with everything I had. Alex's power meter said he was doing about 320-340 watts so I was most likely holding about 300-320 for the hard efforts, definitely good for me since I did 272 for the threshold test last week.
Today's going to be all recovery then back at it tomorrow, hopefully I'll be swimming with Marcin in the morning.
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