Last night Scott and I set out for our long ride of the week. We are heading out of town for some camping this weekend with my side of the family so against the training plan we decided to take off for a 3 hour ride. The route would be an out and back. Not my favorite but since we were riding for time it did the trick.
The first section had plenty of rollers with some short good strong climbs. Legs felt better as the miles passed along. We knew that somewhere around mile 15 we would hit the only flat section in our county and were able to really push the pace. This part felt great. Even with the headwinds we were able to maintain some high 20’s mph and even some low 30’s mph. As we made our turnaround I mentally began a slowly check out. My body felt great but my mind was just ready to rest. I wanted to unplug and be done with the day.
Scott really stepped up and kept me in the ride. We ended our 3 hours with a pace of 17mph. Even better was the pasta that followed! So with that we have ridden 127 miles in the past 5 days or 3 rides. This should make my interval work interesting tonight.
10 minute warm-up
10 minute HARD, 5 minute easy ,repeat 3 times
10 minute cool-down
45 minutes strength training session
The only thing left to check off from coaches to-do-list is an 8 mile run and 1 hour easy spin. Running at the camping grounds will be a nice change. The easy spin…well that will be left for our return on Sunday.