I had two great cycling workouts. The Tuesday was basically a pyramid 4 x 8 minutes building from zone 2 to zone 4 and then back down all at roughly 50 rpms for one minute easy zone followed by one minute zone 1 at 90 rpms and repeat. It was a short ride but it was challenging. The second cycling workout was general endurance riding in zone 3 as 6 x 10 minutes.
I was pretty ecstatic about my runs this week. Wednesday I did my long run and did 8 miles which is the furtherest I have been able to go since my surgery. The run was 10 minutes walk, 15 minute run for 90 minutes. My run on Sunday was two sets of 9 x 20 second hill repeats. I did finish up about 10 minutes short of the scheduled workout only because I walked the entire thing with the exception of the hill repeats and I skipped the second 10-minute run. I should have looked like: 15 minute walk, 9 x 20 second hill repeats, 10 minute run, 9 x 20 second hill repeats, 10 minute run, and 5-10 minute walk.
Overall I had a great week and very happy with the outcome. I think I am going to drop the swim workouts on the schedule until I decide to actually start swimming again.
Have a great week everyone.