Larry's Blog Pages

January 11, 2011

Getting it Done!

As with most multisport athletes, my January is busy getting back to hard work after a few months of lighter base building. Sure, we are still building on that base but, when you have spring goals in mind, coach makes sure the speed is coming back as well.

I love these speed sessions as they scare the pants off you before the workout but you feel such an amazing rush when you get through that last rep. I may not get as animated as Tiger (with the fist pump) but you will often see a mini-pump when I count down those final 5 seconds.

Today, I had the old 6 x 1k treat...and I made sure to make it count. With the cold, windy conditions, and frozen Garmin (yes, again!), I opted for the comforts of the gym and my friend Mr. Tready. I laid down 6 solid efforts at 3:29/km pace (3 x 1 degree and 3 x 0 degree slope), probably looking like a dofus running that speed but I was so focused it didn't matter one bit.

This workout came after two solid weeks of run build up where Ty has me hitting some great splits and I can tell this is going to be a great season if I can stay with the plan. Right now, I look forward to the pay off and the training is something I really enjoy so I hope I can keep positive and pull down my PB's as a result.

With the training hours getting longer, I have to resort back to night workouts to get everything in. Because, I need to stay alert for these sessions, I cannot drift off when the kids are winding down any longer so I have been doing even more Twitter and Facebook reading. My BB is hooked up to these and are quick hits while I watch to make sure the little ones settle down during their last cartoons. A few weeks ago, Steve Fleck put out the call for some questions and I threw one his way for his blog. He grabbed my question and has posted his answers at the link below.

Another call for questions I answered of late was from Canadian Cyclist, Christian Meier. I didn't expect to get a Twitter mention, especially, in VeloNation so that was pretty neat.

Have a great week!


Luke Ehgoetz said...

What was your rest intervals for the 6 x 1K repeats. That's a great effort at 3:29 pace. Is that over 11mph? Nice!


Hey Luke,

Thanks for the supportive comment! For this workout I have 2 minute breaks between reps. The conversion for that pace works out to 10.7 MPH on the mill. I did a cheat sheet on excel for my backpack that I take to the gym. So handy.

I also found one at the site below.

Takes some of the pain out of doing the math on the machine.

Talk soon,