Great Time Trial Intervals

Today was a solid day of quality on the run and on the bike.

During my lunch time run the main set was 4x6min @ zone 4. My legs have been sluggish for a while and were again today. I don't go by HR as much as go by both pace (Garmin Forerunner 305) and perceived effort.

This evening I hit a great set that I know will pay dividends as it builds. It went like this:

-warm up

-5x5min intervals at 105% of FTP power w/2min rest between each

-1omin spin

-5x1min intervals at at 160% of FTP power w/4min rest between each

This set will certainly grow. Longer. Less rest. More power. Not all at once though.

I also debuted my new road shoe/pedal set up. Not quite dialed in, but close.

Shoes: Shimano SH-R220 Custom Fit Road Shoe

Pedals: Speedplay Zero Titanium (in yellow)