The 'Cave of Pain'

My last 2 sessions have been in the 'Cave of Pain' (the garage) and involved a steady run on the treadmill and a cadence ladder set on the turbo trainer. It always feels more intense in the garage or 'Cave of Pain'- certainly not as enjoyable as being on the road but sometimes it is simply the most convenient and productive way to get a session done.

The cadence ladder involved a 10 min warm up then 5x (0:15 100+ cadence / 0:15 recovery). Thereafter the cadence ladder consisted of:

5 min at 85 rpm

5 min at 90 rpm

5 min at 95 rpm

5 min at 100 rpm

5 min at 105 rpm

5 min at 85 rpm

Then a cool down (below 85 rpm) followed by some stretching.

I worked up quite a sweat but completed the set as instructed.

Tomorrow is back to the running and some stride work.