Wednesday Night Bike Intervals

[Pete Ellis]

I am starting up Wednesday night TT intervals again,  This is a good opportunity to put a little speed back in your bike all while suffering until your eyes bleed ;) (but it's worth it!).  We will be starting at Square lake park 6:30.  

I will be there to help.  I will give you your power numbers (if no power meter), and help you plan your intensity levels during the session.  

It goes like this:

 

Warm up from park ~2mi to Oldfield and Square Lake Trail (CTH 7) (W on Square Lake Trail) marked by flags (map attached).  Road has big shoulders and very light traffic.

The course is 3mi east/west, west/east.

Sets:

1. West 30 sec max on 30 sec off until finished

2. East Tempo (70-75% of max)

3. West 90% of max

4. East Tempo (70-75% of max)

5. West 30 sec max on 30 sec off until finished

6. East Tempo (70-75% of max)

7. Cool down back to park

Should take 1:15-30 for the session. Let me know if you have any questions and we hope to see you there!

--

Regards,

 

Pete Ellis

[Pete Ellis]

We are still on for tonight for intervals.  Come join in on the fun at 630 Square lake.

On Jun 17, 2014 9:08 AM, "Rhiannon O'Connor" <ocon...@icloud.com> wrote:

Mondays work great for me!

Look forward to it

Rhiannon 

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<Google Maps Wed TT.pdf>

[Pete Ellis]

Anyone else attending?  If not, I will take off directly from the house with my lovely wife and see you next week.

On Jun 23, 2014 4:20 PM, "Rhiannon O'Connor" <ocon...@icloud.com> wrote:

I'm in recovery mode after IM camp this past weekend!

Rhiannon 

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