3 hour med intensity ride. three TT's of 30 mins at 175-180 HR. 12 standing micro bursts of 20 seconds up hills spread out during the TT's.
went back on 7th to get some flat road work. incountered a head wind and only managed 22-23 mph. got out to 123,000 street and back to 9th. up 45th and attacked "that" hill to wasatch.
you know "that" hill i am talking about. it is 14% grade for 3 miles, then gets steeper. just when you think your done. you look up and it gets even steeper. feels like 45% grade, but its really only 22%.
that last 1/4 mile of 22% i first rode up in a 36x22 gear and got HR up to 186. soryy coach, my bad.
turned around, fly back down and did it over again in a 36x30 gear for a 180 HR. thats better.
but it is a ball buster either way.
i will revist in two days to do some 190HR intervals in big gears.
temp was warmish from 22 to 29 degrees. the sun even graced us with some shining for our winter tan.
here you can see there is snow on the grass of the park, but the main street is clear.
after the main entrance to the upper road it is plowed with only a couple of semi icy spots. even makable on a road bike. looks like they used that plow truck right there.
for those that didn't believe me that i added a 5 pound weight to a 22 pound hardtail just for a harder workout. in two weeks i add another 5 pound weight as well. i am carrying a 20-30 pound backpack as well.