A little help from your friends:

Wednesday morning, 6:40 AM.

Alarm goes off. F#ck. Tired. Snooze button activated.

2 minutes later, second alarm goes off… this one is on my desk and will not be reached from my blanket cocoon.

OK. I get up.

Water on the stove for oatmeal, protein shake in hand, I pee.

Make 2.5 servings of oats with 1/2 banana and 1/2 scoop caesin protein (chocolate, baby).
As the oats cook I turn on the electric kettle, grind fresh some Sundried Sidamo beans (manually) and make half a french press of rocket fuel (JensJuice).

Eat oats, with the news and take vitamins. Mix 1 bottle of monkey-cum/carb+pro drink and put on bike.

Drink coffee with internet and dressing.

Holy crap, I’m on time!!

Out the door by 8am fueled and ready for some hills, excited to have some company.

Meet Shake at Nahanton. Navigae some traffic and finally get to chat as we knock out some endurance pace to get warmed up.
A few 30″ efforts @ 400watts gets the legs ready for the golf course climb.

Shane and I did this nice steady climb last Saturday too. 4 times, 420 watts each. Full recovery. Shane nailed these down, very impressive.

this time, it was 4:20″ for 4 @ 420 watts (just bump that duration up a bit… could we do it again? nail those watts down, nice and smooth?

hell yes. with some motivation from Shake, we nailed ‘em down again, even hitting the last one with the gas opened up and a 440w interval to show for it.

Perfect.

Smooth cruise back home and a great workout in the bank. Killer work man, and thanks!

-L

One Response to “A little help from your friends:”

Shane says:

February 12, 2009 at 6:01 pm

Good times! I’ve never really been interested in training with power, but these workouts have me thinking otherwise… I sometimes have trouble maintaining a steady effort (ask long time training partner Bake) especially in this area- Usually its either 15 min at “cruise” or 3 minutes of pain. With my HR monitor I have a tendency to overshoot my power trying to get the ‘ol ticker in zone. Thanks to Leo “the metronome” D these workouts feel great- get a taste of anaerobic land, but just barely, and only at the end- could do another, but I’ll still feel the workout in my legs later that day. A good feeling. Thanks Leo!