Before riding so some leg swings and 10 each side: https://www.youtube.com/watch?v=RYc3ovER4-Y
Ride 10bpm below MAF, with the last 40′ including intervals at MAF if you feel good. intervals can be 2-10min @ MAF each with recovery worked in.
How does MAF feel on bike in terms of RPE?
MAF felt initially like a 9 but settled to an 8.
10′ power walk
25′ MAF
Felt fast off the bike. I got the usual brick run feeling of minor fatigue, but I felt faster running at MAF 140 compared to previous sessions of basic MAF runs. Perceptions off the bike can be skewed, but stationary bike?
Ended the run with a 30 min recovery walk to cool down.
Enjoyed this Sunday session, ending build 2 week satisfyingly tired knowing I have a rest week to recover.
theRUNS.net 