Base 3 Week 2, in the books

It was a tough go but I finished week 2 of my base 3 week. Now I have Base 3 week 3 staring me in the face.

Weekend wrap up:
Friday - I had an 3:00 E2 workout split into a 1:30 in the A.M. and 1:30 in the P.M. The A.M. work out was fine but I should have just skipped the P.M. workout. I was tired and did not want to sit on the bike for another 1:30hrs.

Saturday - Spin class in the morning. We focused on zone 4 work and heavy resistance. In the afternoon, I did some long hills on the trainer. I did 6 intervals. The first one was only 5 minutes but the rest were 6, 7, 8, and 8minutes. Each time I allowed my HR to climb into zone 5a. I focused on keeping my pedal stroke smooth.

Sunday - I climbed on my SS for a 4:30hr ride. Temps were from 28 - 33 degrees, almost no wind and it was sunny. Weather wise it was a pleasant ride. I started off with some flat roads and finished with some rolling hills. I put on my studded snow tires just in case I came across some ice patches. The studs make it sound like you are constantly riding on gravel. I have no idea how fast I was going but I felt strong and fast climbing the hills on Highway 36 and 75. I had good energy through the entire ride.

Next week is my long week 20:30hrs. If I get 18:00hrs in I will be extremely happy. I am going to increase the duration and number of cruise intervals I do for muscle endurance. More hills on Saturday. Also, I am going to substitute a couple tempo rides for my endurance workouts. The long ride will be the same 4:30hrs. With the weather and snow on the ground it looks like most of the time will be spent on the trainer.