Crosssports's Weblog

Howdy folks,

Pretty almost cool, right? It’s 11.11 today, all day. 365 days until it’s 11.11.11.

OK,

Nobody actually cares.

It’s just that back in college, there was this weird fixation with 11.11, and…

I

will

shut

up

about this

now…

On with the workout, OK?

Today’s workout is –

Palindromical –

Warm up well.

10 minutes at your typical 2×20 pace

– at the 10 minute mark, out of the saddle. Sprint. Hard.

30 seconds on.

30 second recovery.

– Out of the saddle. Sprint. Hard.

20 seconds on

20 second recovery.

– Out of the saddle. Sprint. Hard.

10 seconds on.

recover for 10 seconds

5 seconds on

recover for 5 minutes.

then,

Out of the saddle, sprint.

5 seconds on

10 second recovery

Then, out of the saddle, sprint.

10 seconds on

20 second recovery.

then, out of the saddle. Sprint.

20 seconds on.

30 second recovery,

then,

30 seconds on

then

10 minutes at 2×20 pace.

Spin out your legs, and you’re done.

Palindromical, get it? 🙂

Ouch.

Sorry…

– a wee bit of a note on this workout; It’s hard.

Don’t do this if you’re racing on Saturday, unless you’re in smokin’ form right now. Don’t do this if you’re feeling gassed today. You might be better off doing a Slow Roast today regardless of how you feel if you aren’t still building form…

https://crosssports.wordpress.com/2010/10/13/the-workout-of-the-day-for-thursday-10-13-10-roasting/

M

~ by crosssports on November 11, 2010.

Posted in Uncategorized
Tags: Physical exercise, Sports