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Old 01-05-22, 03:44 AM
  #16739  
ntnyln
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Join Date: Jul 2007
Location: Columbia, MD
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Originally Posted by TMonk
you flexin' on me bro?

for reals though, that last workout sounds killer. Also 2 hours w the Bowie bot sounds like it could get challenging. What course?
The bot course was Out and Back Again. I really like the bots when I'm just trying to get some long solid endurance work in. Keeps me from being stupid. I started Sunday with the 2.5 bot, but at about 2:45 my HR started getting a bit sensitive and the mini surges made it hard to keep under 125 so I dropped finished up on my own. My goal is to do 4 hours with that bot and keep my HR under 125.

That last workout has become my coach's favorite this season. He threw it in at the beginning of the block and I crashed and burned because it was the first time I'd done VO2 for the season. The beginning of the workout varies. This time we did 20' @ threshold, last time we did 2x18' @ SS with 5' end in-between. You then ride easy endurance for 5/10' depending and then the work starts. 1' @ 130-140%, 1' end, 2' @115-125%, 1' end, 3' @115-125%, 1' end, 3' @115-125%, 1' end, 2' @115-125%, 1' end, 1' @ 140-150%, 1' end. Then 10' @ 80-90%, 1' @ 135-145%.
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