View Workout (Robert Ontko)
Bike Michigan
April 1, 2011 (Morning)
Exercise Type: Bike
Weather: Cardio room
Comments:
Grey Bike
Resting HR: 60. Sleep: 7.5 hr.
Simulated Michigan, 10 min warmup (lvl 10), 5:30 tempo (13), 0:30 recovery (10), 5:00 hard (15), 0:30 recovery, 5:30 tempo, 0:30 recovery, 3:45 hard, 0:30 recovery, 5:30 tempo, 0:30 recovery, 2:30 hard, 0:30 recovery, 5:30 tempo, 0:30 recovery, 1:15 hard, 0:30 recovery, 5:30 tempo, 11:00 cooldown, no fooling around with this workout because I had somewhere to be at 12:30, listened to Reel Big Fish since I was singing "Take on Me" on my way to Veale, max HR was 174 and got to above 165 for all the intervals, stretch.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 24.1 Miles | 1:05:00 | |||
| 10:00 | Warmup | |||
| 24.1 Miles | 27:30 | 1:08 / Mile | Tempo | |
| 12:30 | Interval | |||
| 4:00 | Recovery | |||
| 11:00 | Cooldown |