It would be a lie to say that it did not send some shudders down my spine when I saw the 5x5’ MAX intervals on my schedule again AND a little note on a side saying that I was going to do this four weeks in a row. It is a very hard workout! But I suppose that cruising around on a beach bike won’t cut it if I want to do that race in 2014.
So I did the intervals yesterday. I did not go to the gym on Monday and I did not do them at 6am. Instead I did them at 7pm and I ate one whole pizza for lunch as fuel (actually I started eating it at noon and ate the last 2 slices at 5pm. At first I thought that eating that late might jeopardize my intervals or that I might throw up but it did not stop me from eating it and at the end I was).
Here is how I did this week, compared to the last week and the week before (I decided to track my progress here because it is easy to find and see everything together):
Average power, cadence, HR
261, 85, 170 I had the instructions to stay at 260 for the first one
270, 86, 176
271, 87, 178
269, 87, 179
269, 86, 178
(It is quite good that my cadence is increasing compared to last two weeks. But wow, my HR was high compared to week 1. Might be because I did 4x1’ at 260+ this week as part of a warm up so it got my heart pumping. This is how those intervals go: I start quite hard for the first minute, then settle for the next 2 minutes, then start picking it up little bit and then go hard the last minute. I do not pay attention to the power until the last 2 minutes. I go hard by feel but then it gets really hard and it helps me to go harder when I have a friendly competition with my powermeter in the last 60-90seconds.)
Dec 12 (epic fail)
252, 84, 165
246, 83, 167
240, 83, 168
236, 84, 169
231, 84, 167
Dec 6 (had only 4x5’)
261, 85, 164
257, 84, 166
261, 92, 172
260, 85, 173
So I am making the progress. Last week was just a bad day. From now on I am always doing these in the afternoon and eating pizza (or better yet cookies) for lunch.
I wonder whether it is reasonable to think that I will be able to do one or two (can I even hope for maybe 2 and a half) 5’ intervals at 300Watts one year from now. That would be super great.
I followed the bike with an easy 40min run on a road. Then did another 40min easy this morning before my PT appointment in the evening. ITB ok. The next step is to try strides on a road. I am too scared to do them because faster running is harder on joints then easy running, right?
By the way. Maybe it was not sex (yes, I used a word sex again) sounds coming from the neighbors that woke me up last week. Maybe someone was doing 5’ MAX intervals on a trainer. Because for a few seconds after the 4th and the 5th interval I sounded just like that.