NOW COMES THE THAW!!!!

hello, back from my trip to the caribbean. havent been able to post for some time so i will try to get all the workouts here in order since we arrived back on jan. 31.

mon easy 45 min spin zone 2
tues nothing
wed 90 mins with 20 reps of 30secs on, 30 secs off. 10 min spin then 8mins descending gear
42*23,21,18,17,16,15,14,13,12.......then recover
thurs 1 hr zone 2
friday 90 mins with 4 sets of 5*(40secs hard/20secs easy) with a 3 min spin between sets.
sat 2.25 hrs first hour at an avg.h.r. of 172, drove it hard!!!!!! and then took it down to
zone 3 for the remainder of ride. (136-155)

so thats it for the week. hope to get on more of a roll for the week coming up as the weather seems to be going up quite high. first race of the season is on april 10, good friday.

jmac