black and white town

There's no point messing around on the rollers. I didn't mess around tonight. "Here comes the action..."

Ramp it up step by step. Build up to lactate threshold. Back off. Up to threshold again. Repeat.

I used speed to build up to LT step by step. I hit 170 HR at 62 kmph and "Walk with fire".

After that I criss crossed between 140 and 170 HR. Lock on to 65 kmph to bring the HR up quickly. Lock on to 40 kmph to bring it back down to 140 HR slowly. I did this for about 25 minutes - much longer than I can usually stand.

45 minutes total at this intensity is plenty.

Wednesday's training: Ride to the music ~ Doves Some Cities

1. "Some Cities" 50 kmph 3:22
2. "Black and White Town" 54 kmph 4:15
3. "Almost Forgot Myself" 56 kmph 4:42
4. "Snowden" 58 kmph 4:12
5. "The Storm" 60 kmph 4:52
6. "Walk in Fire" 62 kmph 5:34
7. "One of These Days" 140 ~ 170 criss cross HR 4:50
8. "Someday Soon" 140 ~ 170 criss cross HR 4:08
9. "Shadows of Salford" 140 ~ 170 criss cross HR 2:44
10. "Sky Starts Falling" 140 ~ 170 criss cross HR 4:11
11. "Ambition" 140 ~ 170 criss cross HR 4:00
12. "Some Cities" 140 ~ 170 criss cross HR 3:22
13. "Black and White Town" 140 ~ 170 criss cross HR 4:15

Total: 45 mins (148 / 178 HR, 55 kmph)