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Thursday, December 30, 2010

Easing into an Interval Session


Today I needed to get the endorphins flowing to end the old year on a high note, what better way than to do a strength endurance interval session (or drink some beer). I could not make it to the gym (car buried under snow). Below is the protocol I used from the Carmichael Training series of videos for the iPod:

http://www.trainright.com/


Class 3: Pedaling Power with Chris Carmichael: This workout focuses on minimizing "dead spots" in your pedal stroke, so you can deliver more of your power directly to the road or trail. $9.99
WarmUp10:00
One-Legged Pedaling00:45
Recovery03:00
One-Legged Pedaling00:45
Recovery03:00
One-Legged Pedaling00:45
Recovery03:00
Power Interval03:00
Recovery03:00
Power Interval03:00
Recovery03:00
Stomp00:08
Recovery02:00
Stomp00:10
Recovery02:00
Stomp00:12
Recovery02:00
Stomp00:16
Recovery02:00
Stomp00:18
Recovery02:00
Stomp00:16
Recovery02:00
Stomp00:12
Recovery02:00
Stomp00:10
Recovery02:00
Stomp00:08
Recovery02:00
CoolDown10:00
Total Video Time1:05:59

Below are the stats from the workout:



Legs felt like jello after the workout and heart rate refused to come down, even after a ten minute cool down.

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