How to shred the legs in an hour

Workout Summary: Bike 20 (68') /pm Run 11 (1:28, mile intervals)

6 am: Spin on CT 68 minutes, a bit over 20 miles. 10 min wu. 4 sets
Set 1
5 X 3 min spinervals on 1 min rest progressive watts. Maintain cadence at 90 and same gear
1 = 200 W/HR ave 93/max 99/end of rest 80
2 = 250 W/104/116/88
3 = 250 W/108/120/88
4 = 300 W/121/136/97
5 = 300 W/127/140/96
3 min spin recovery
Set 2
9 min SS spin: Maintain Watts at 250 and same gear. Alter cadence from 65 to 100 every 90 seconds. HR ave 127/max 138
3 min spin recovery
Set 3
5 X 1 minute on 1 min rest, progressive watts, maintain cadence at 90 and same gear
1 = 325 W/HR ave 114/max 132/end of rest 108
2 = 325 W/120/135/110
3 = 350 W/122/137/112
4 = 350 W/127/140/113
5 = 375 W/130/146/113
3 min spin recovery
Set 4
8 X 1 min single leg (4 each leg) on 15 sec rest. Lock watts on 110 and cadence at 70, same gear
HR ave 105/max 111
2 min easy cd.
*This workout was a bit tough coming off my double run/swim yesterday, but doable. No real problems. A bit difficult to maintain 90 rpm on the 350 and 375 Wattage 1 min. spinervals, but managed.

6 pm run: 2 wu/1.5 cd
6 X 1 mile on Fairmont, all with 400 continuous jog rest in 2-2:10
Core speedwork total including 400 rests = 7.5 miles: total time 49:15 (6:40 ave pace)
1 = 6:05/ HR ave 126/max 140/end of rest 121
2 = 6:07/ 139/149/119
3 = 6:03/ 140/150 (Z5)/109
4 = 6:02/ 142/148/119
5 = 6:12 (uphill grade 3/4)/ 141/151/117
6 = 6:05/ 140/145/122
* Legs pretty fatigued. Quad and ham held up but I backed off on the down grades to protect them. Had trouble getting into zone 5 on the final 400 of each repeat. This is because of my tired legs from the spin this morning.



Diet:
breakfast: cider-vinegar tea. Then 1 yogurt with 1 oz box of bran flakes, small coffee
lunch: Vegi spinach wrap w mustard. 1 oz bag baked lays chips, 2 hard boiled eggs. Diet shasta.
afternoon: small piece low fat banana bread (7 g fat) and non-fat latte.
dinner: Pasta with tomatoes, garlic, olive oil. Salad, garlic bread. 1 glass beer and 1 glass wine throughout the night. Before bed, handful of gummi candi...carbs's!