※The training menu is written where the blue line is drawn.
Run 30 minutes Bike 50 minutes
Recovery run. 5 minutes warm up, 30 minutes run, 5 minutes cool down.
Yesterday, I had decided to do a drill during warm up, but I didn’t have time to think about the drill menu. I’ll defintely think about it before my next run.
I couldn’t speed up because my body was fatigued. The ideal speed is 5 minutes to 5 minutes 45 seconds/km. After exceeding 2 km, I was running at an average speed of 6 minutes/km. I admire people who can comfortably run at a pace of 5 minutes. I would also like to be able to run comfortably someday.
Bike Interval
Warm up 10 minutes
Ride for 3 minutes while gradually increasing the load to 6.
Ride at loads 7, 8, and 9 for 1 minute each with a fixed cadence of 100±5 rpm.
Ride at loads 10, 11, and 12 for 1 minute each with a fixed cadence of 90±5 rpm.
Ride at load 9 for 1 minute at a cadence of 90±5 rpm.
Interval 50 minutes
Ride 1.6km with a maximum load of 25. Do this 5 time. Keep breaks between intervals as short as possible.
※I’m using an exercise bike and the maximum load is 25.
This menu was pretty tough. After the 3rd time, I was worried that my legs would cramp up. I was riding over 250w during the intervals but couldn’t get over it on the 5th time. My goal is to be able to ride at 300w.
Thank you for reading to the end. Sorry if the English translation is weird.
See you soon.
