wild wild life + party hard

じょんのびTIME year end party last night. All out じょんのび!

I went hard from the gun. I remember singing wild wild life at karaoke, but the rest is a blur...

Still the show must go on. Nothing like asaren to cure a hangover.

Today's plan is to build up slowly to lactate threshold 170 HR. Start out at 45 kmph. Raise the speed 2 kmph for each song. At 59 kmph I'm knocking on the anaerobic door at 168 HR.

Drop back to 45 kmph for one more song.

One more blast Party Hard sees me break through. Hovering at 172 HR.

A hard session merits a longer warm down of 10 minutes. Three days on the rollers. Time for some more stepping and swimming...

Sunday's training:

Rollers ride to the music - Pulp's hits

warm up - 5 mins

01 Babies 45 kmph
02 Razzmatazz 47 kmph
03 Lipgloss 49 kmph
04 Do You Remember the First Time? 51 kmph
05 Common People 53 kmph
06 Sorted for E's & Wizz 55 kmph
07 Disco 2000 57 kmph
08 Something Changed 59 kmph
9 Help the Aged 45 kmph
10 Party Hard 60 kmph

warm down - 10 mins

Total: 55 mins