My #FaveWorkout – Week 16

This week has been a busy week, but I’m feeling really good about where my #IMBoulder training is at and really excited about the warmer weather that is suppose to be just around the corner. Can you say…WARMER WEATHER…YES PLEASE?!?!?!?!?! There is talk that this coming Tuesday should be 61F for a high (that is 79F warmer than the feel like temperature yesterday morning)…HEAT WAVE 🙂

Ok…Kecia…refocus…my #FaveWorkout this week involved one hour of #bikelove #intervals on Monday…

Trainer: 3×9 minutes Over/Under Intervals

Warm-up: 10 min including 2×1 minute 100+rpm
Main Set:
3×9 minutes (2 min 8/10 effort, 1 min 9/10 effort, 2 min 8/10 effort, 1 min 9/10, 2 min 8/10, 1 min 9/10)
4 min recovery
Cool Down:
15 minutes Easy Ride

Lots of sweat…


Those 9 minute sets were a LOT more challenging than I thought they’d be…OUCH!! This is how I’ll make #progress 😉

What was your favorite workout this week?

14 thoughts on “My #FaveWorkout – Week 16

  1. Sick kids and too many appointments didn’t leave me much time for workouts this week, but our warm weather is finally here so I’m hoping for some walk/runs with the running stroller soon 🙂

  2. Those intervals do sound challenging. I have never done a bike workout where I was using an effort scale (8 or 9 out of 10). Did you feel like you were able to lock it in pretty good or did you “set” a wattage or cadence in your mind beforehand to correspond to the effort level? Just curious since I have never approached a workout this way.

    May fave workouts this week have been my two runs. My run has really been on point my last several sessions and it makes me feel excited!

    1. I went solely on effort and didn’t focus on watts. Having said that, my power output was pretty consistent throughout each one, which I wasn’t going for 😉 Yay for running!! I can’t wait to get back outside to run…looks like this afternoon is a go!! 😊

  3. My favorite workout of the week hasn’t occurred yet… First outdoor ride of the season on SUNDAY!!! Woohoo! It’ll only top out at 40 but that’s 37 degrees warmer than it was this morning! Woohoo!

  4. Yeah for warmer weather for you!!! I don’t understand your workout – what is the 8/10 and 9/10 effort really mean? And my favorite was my LAST long run (if you don’t consider 12 to be long which I don’t really anymore) this morning! Two weeks until the race! Sounds like you’re getting it done! Great week!

    1. 8/10 and 9/10 means almost all out. It’s tough!! I was SO pumped…today after work the weather was 52F, so I ran 13 miles outside…in shorts!! Nice work on your run…I agree that 12 isn’t long 😉

  5. Same over here in the UK, warm(er) weekend starting tomorrow! Taking the bike out for a 30miles ride before my 8miles run on Sunday. Open water at the lake with the local trip club starts on the 11th April, not long to go. Fed up with chlorine!
    Take care

    1. Glad you’re getting warmer weather too!! I ran 13 miles after work tonight in 52F sunny weather…I thought I was in heaven! Shorts weather FINALLY. Ride some for me!! It may be another month before I get to ride outside. Thanks Guillaume!! You take care too!!

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