Endurance Leg Speed

“I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and hope.” - Jer 29:11

Only God knows the plans for my life and he will not steer me wrong.  I must remember it is His will and not mine.

This morning's brick workout was 30 miles on the rollers doing the Endurance Leg Speed workout in the book Indoor Cycling.  I had a geat workout but I did cut it a little short since the goal was 30 miles and I didn't want to keep going as I still had to go for my 2.5 mile run.

The Workout:
W/U: 16 minutes
M/S:
  Set 1: 7 times
          5 min in HRZ1
          30 sec spin-up
          30 sec all-out sprint

  Set 2: 4 times
           5 min in HRZ2
           30 sec spin-up
           30 sec all-out sprint

C/D: 5 minutes

The Details:
Distance: 30 Miles
Time: 1:23:39
Avg Speed: 21.5
Max Speed: 32.4
Avg HR: 145 (59%)
Max HR:  173 (77%)


At lunch I swam 1000 meters with 800 free and then 200 kick in 19:30.