OTT #19: T.T./Run

This Monday was the first day of two "hard-weeks." We did the Turbo-trainer workout followed by a run at Kakaako Waterfront park.

Turbo-trainer:
5' on, 1" off (on is at the hardest pace you can smoothly maintain for the time. 95-100 rpm.
4' on, 1" off
3' on, 1" off
2' on, 1" off
1' on, 1" off

Then we did 10 iterations of 30" on, 30" off. The "on" pace was the hardest we could handle. About 95-100rpm.

For the run, we went to the waterfront park. We went to a vent pole at the top of one hill and had to run from there, down the hill, then back up another hill to another vent pole. We just kept going, no rest, up and down, over and over. I don't know how many iterations, but we ran for about 15 minutes.

The coach said this was a big "deposit into the endurance bank." I think I did rather well overall, so hopefully, it bears well for the future.