Today’s session followed a 12 hour day out and about for work. Leaving home at 6am, down to Southampton, back home for 6pm then heading to the gym. 1 Hour spin followed by short 10 min brick run.

Cycling Warm Up:
5 Mins Easy RPE2/3
5 x 1 Mins Build to MAX RPE 2/3 to 9/10

Set 1:
6 Mins OGE 55 – 60 RPM 
2 Mins EASY recovery
4 Mins OGE
2 Mins EASY recovery
4 Mins OGE
2 Mins Easy Recovery

(OGE: RPE 6/ 7)
(Recovery in Z1 RPE 1/2)

Set 2:
WORK: 4 Mins Higher Cadence Efforts 85 – 90 RPM:
RECOVERY: 4 Mins High Cadence Recovery RPE
X 4

(Higher Gear Cadence Efforts RPE 6/7)
(Recovery in Z1 RPE 1/2)

Rest of Session Easy Recovery Cool Down RPE 1/2

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The post Cycling Strength and Speed Builder & Brick Run 12/03/2019 appeared first on Couch Man 2 Iron Man.

Headed to the gym for the second time today, as tomorrow I have a chiropractor appointment to try and sort my back out so thought I would get tomorrows training in today.

First session tonight was on the watt bike (details below) followed by a brick run. To top it off, post workout selfie.

Warm Up
– 10 Mins Easy RPE 2/3
– 5 x 1 Mins Build to MAX RPE 2/3 to 9/10
Rest between effort 30s easy
(Build over the 1min effort to finish @ 9/10)
– 2.5 mins Easy

Set 1 (15mins):
5 Mins OGE
2.5 Mins EASY recovery
5 Mins OGE
2.5 Mins Easy Recovery

(OGE RPE 6/7 RPM 60)
(Recovery in Z1 RPE 1/2)

Set 2 (24mins):
WORK: 4 Mins Higher Cadence Efforts RPM 85- 90 RPM.
RECOVERY: 4 Mins Recovery Z1
X3

(Higher Gear Cadence Efforts RPE 6/7)
(Recovery in Z1 RPE 1/2)

Cool Down (10mins):
Rest of Session Easy Recovery Cool Down RPE 1/2

Easy run off bike RPE2/3

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The post Strength and Speed Builder Key Bike Session & Brick Run 04/03/2019 appeared first on Couch Man 2 Iron Man.

Bit pushed for time today, as maybe going out tonight but managed to get a 30 min watt bike session in – did at recovery pace as legs are feeling it a bit from training every day so far this week and did a run last nite so not a lot of recovery time. Actually didn’t want to venture out today as it was so cold but once there in gym all good – nice relaxing ride watching Dragons Den on YouTube (they did not invest) and Tesla Autopilot videos (sad I know).

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The post Watt Brrrrrrrrike Session Friday Morning 30 Minutes appeared first on Couch Man 2 Iron Man.

Good session tonight on the watt bike. Nice steady pace and got to watch some YouTube whilst doing it. On way out saw my good friend Shaun which is always a bonus. Ignore the map, gps was on but I wasn’t going anywhere lol

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The post Hour spin in gym on watt bike appeared first on Couch Man 2 Iron Man.