This morning there was light snow, so I waited to run until mid day to run when the bright sun had gotten rid of that. I felt like running outside, and it was about 22 and not that breezy. It did get colder and windier throughout my run, but it wasn't too bad. My only surprise was that the last mile or two had substantial areas where I was surprised to learn that no snow had been cleared at all. It wasn't slippery (good), but it was a few inches deep (like running on the beach!)...so that slowed me down a bit.
Anyway, it was pretty much just an easy long run, except I did one 3 mile loop at MP effort by RPE...if not by actual achieved pace. :-)
Standard 15 minute warmup with 3 x 1 at FTP. 5 x 1' at 295, 295, 300, 300, 299, 298, (Yes that's 6. turns out I can't count.) 5 x 1' at 299, 304, 302, 298, 301 10 ' at 198 10' at 200 16' at 201
The TSS was listed as 99.2, but the FTP is my old high one, so it was probably closer to 120. NP 202 for 90 min. Good day
Hey Guys, so I did my first workouts since October this weekend. That is the longest break I've ever taken but I felt I needed to completely hit the reset button this year. The good news is I made it 90 minutes on the trainer and 60 minutes on the treadmill without any problems. Power/Pace was not good but that wasn't the point today and I didn't push it at all, just wanted to get the body moving again. I'm going to start the pre-os plan this week to get ready for January.
I decided to split my 1-hour workout today between bike and run because I'm intent on maintaining 30mpw running and was 3 miles short after my run yesterday. So I did 30' on the bike -- only 8' of z4 work after my usual 22' warmup!! Then I hit the treadmill and after 5' warmup set the speed to a bit slower than MP and increased speed every 5' such that the last 5' was just short of HMP...that ended up being quite a good workout and got my HR right up there. Overall this "make it up as you go along" approach is fine for another couple of weeks but I'm pretty ready to get back into a more structured regime again. Bike: http://connect.garmin.com/activity/416299552 Run: http://connect.garmin.com/activity/416299484
Comments
Anyway, it was pretty much just an easy long run, except I did one 3 mile loop at MP effort by RPE...if not by actual achieved pace. :-)
13.45 m at average 8:02 pace. http://connect.garmin.com/activity/415720248
Standard 15 minute warmup with 3 x 1 at FTP.
5 x 1' at 295, 295, 300, 300, 299, 298, (Yes that's 6. turns out I can't count.)
5 x 1' at 299, 304, 302, 298, 301
10 ' at 198
10' at 200
16' at 201
The TSS was listed as 99.2, but the FTP is my old high one, so it was probably closer to 120.
NP 202 for 90 min.
Good day
Bike: http://connect.garmin.com/activity/416299552
Run: http://connect.garmin.com/activity/416299484