This ended up being a surprise workout. I met up with a friend after work and was anticipating not being able to get a workout in today - and after the intervals yesterday, I figured that was for the best. However I got back home around 8:30 and realized I could still squeeze in a quick workout. I went back and forth a bit on what type of workout to do following an interval workout yesterday - part of me wanted to do something on the lighter side, but part of me wanted to do intervals. I ended up deciding that since I've been doing bike intervals and recovering from them rather well, that I could probably get away with it, as long as tomorrows run was going to be at an easy pace (intended anyway), and then leave the option open for Friday being a rest or cross train day in prep for another quality run workout on Saturday.
Looking on the trainer road schedule, Thor was the next workout. Basically eight sets of 3 x 12s sprints @ 200% FTP, followed by 4 minutes @ 105% FTP, with three minutes rest in between sets. The full workout is 90 minutes, but I opted to cut it short after 6 sets (about 70 minutes) because it was getting to be quiet time in the house, and I watch TV while doing trainer workouts to help pass the time and stay distracted. Plus, as I said - it was a bonus workout, and the goal of training isn't to win workouts.
It's a decently tough workout - the sprints are interesting because they are over quickly (and I did them at higher cadence of ~130 or so, to minimize time lost due to switching gears), but by the time they end, the HR hasn't really gone up that much. However, it is rising, so as the recovery time goes by, the HR climbs to a peak and then recedes. The four minutes @ 105% FTP aren't too bad at first, but they start to be a bit of a drag after a handful of sets. I feel as though I could have finished the entire workout without too much of a problem, but would have been glad its over, and would not have wanted it any more difficult.
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