Monday update

Last night was my weekly ride w Njoy Racing at Train Chicago. I threw caution to the wind and did their workout without worrying about my heart rate zones. It was a rough ride!

1) 10 minutes warm up with five 110% threshold 30 second spikes with 30 seconds rest;
2) 2x10 minute pushes @100% TH with 4 minutes recovery;
3) 2x5 minute pushes @110% TH with 2-4 minutes recovery (can't recall the recovery interval;
5). 10 minute cool down

Afterwards I headed over to Hop Haus for dinner with my friend Scott who was in town from Boston for work.

I emailed my coach afterwards, somewhat afraid (!), since I saw my heart rate at zone 4.7 in moments. She said it was okay and we modify my Thursday ride before work.