062 : 006 Endurance

This will mark 8-weeks of having a predominantly aerobic signal. I’ll likely keep it up for another 4 but this is about the point that you realize many of the benefits and start to question how much longer you want to do things like this. I have mostly been trying to run trail, so 3 of the session this week were longer 60-90min trail runs. The one session I’m posting is interesting only if you have followed the ladders I’ve been doing.

This took me just over 60min and felt easier despite the heat wave we have right now.

Work

10-20-30-40-50-60-70-80-90-100 Calories bike erg

1000-900-800-700-600-500-400-300-200-100m Run

Flow:

Start with an east 10cal bike, then onto the first 1000m run, use the first two segements to warm up and find a comfortable pace. then return to the bike and follow the same sequence of ascending calories of bike and descending meters of running