15' downhill w/u run to the track with strides 2 miles @ 6:34 pace (z3 - 3") 1 mile EZ 2x1 mile @ 6:31, 6:25 pace (z4 - 1", 7") 10' cool-down @ track 20' back uphill to home
Like Steve, I did the 5k on a TM this morning. I improved by about a minute over the first test of the OS. Recovered for a couple hours and then went outside for a nice 8 mile run to finish off the day and the week of training. Looking forward to tomorrow's rest day.
Had to swap my long RUN workout today for long DRIVE to the homefront. Nice group effort with the wife and girls (5 months and 3.5yrs). All at TP ... AvgMPH 74. NMPH 75. VI 1.01 Total 400 miles in about 6.5hrs (with stops)
Well, did my long run with my new zones yesterday... I was apprehensive about the run, concerned I would have a hard time hitting my new zones... The run went well though and I was able to hit all the targets pretty much right on... Time for some rest now before the next week of WO's...
Between swim meets and last minute Xmas shopping yesterday I was not able to do the long run, so I did it today
12 miles in 90minutes completing 2miles at Z3 + 1 mile Z1 + 2x1 mile (4') at Z4
Used modified paces but I based them on a Vdot a little lower than my latest test (this is because my test was on the track and I am not entirely convinced that it was fully accurate) in any case I am using VDot 51 vs 48 from Week 1. So... 1) 1.5 mile WU at 8:04 (Z1 is 8:24) 2) 2 miles at 6:54 (Z3 is 6:52) followed by 1 Z1+ mile (8:14) 3) 2x1 mile at 6:30 and 6:29 (Z4 is 6:44... So a little overachieving here...) 4) added 5 miles at 7:40 or so.. (Kind of a Z1.5...)
Felt pretty tired at the end, tomorrow's 3x15' bike looks hard already ...
Comments
15' downhill w/u run to the track with strides
2 miles @ 6:34 pace (z3 - 3")
1 mile EZ
2x1 mile @ 6:31, 6:25 pace (z4 - 1", 7")
10' cool-down @ track
20' back uphill to home
11 miles in total -- woo hoo!
Like Steve, I did the 5k on a TM this morning. I improved by about a minute over the first test of the OS. Recovered for a couple hours and then went outside for a nice 8 mile run to finish off the day and the week of training. Looking forward to tomorrow's rest day.
Nice group effort with the wife and girls (5 months and 3.5yrs).
All at TP ... AvgMPH 74. NMPH 75. VI 1.01
Total 400 miles in about 6.5hrs (with stops)
I'm spent!
Rock On and Happy Holidays everyone!
Erik
12 miles in 90minutes completing 2miles at Z3 + 1 mile Z1 + 2x1 mile (4') at Z4
Used modified paces but I based them on a Vdot a little lower than my latest test (this is because my test was on the track and I am not entirely convinced that it was fully accurate) in any case I am using VDot 51 vs 48 from Week 1.
So...
1) 1.5 mile WU at 8:04 (Z1 is 8:24)
2) 2 miles at 6:54 (Z3 is 6:52) followed by 1 Z1+ mile (8:14)
3) 2x1 mile at 6:30 and 6:29 (Z4 is 6:44... So a little overachieving here...)
4) added 5 miles at 7:40 or so.. (Kind of a Z1.5...)
Felt pretty tired at the end, tomorrow's 3x15' bike looks hard already ...
Link --> http://connect.garmin.com/activity/655172240
Week 1 - 20:16 VDOT 49
Week 8/9 - 19:26 VDOT 51