February Outseason 2018 - Week #12
Welcome to Week #12. We're almost ready to exit the Outseason - two more weeks of hard work!
We continue to increase our interval work above FTP. The Tuesday workout has us doing one more long interval at Z4/Z5. Thursday adds two more 30 second plus all-out intervals. The long Saturday ride is essentially the same, week-over-week.
Next week will be our last of hard work, and then we will test again in Week #14.
For the run, we are now being asked to add another run. For level 2, Coach Patrick is advising us to do six runs a week. I won't make that many this week, but I am getting some consistent weekly mileage. Last week I ran 20 miles, and this week I am targeting 22 miles.
I traveled quite a bit for work last week, so I managed as best as I could. I ended up hitting my mileage goals - 90 on the bike and 20 running. However, it was a challenge to squeeze everything in. On Saturday it was finally nice enough for an outdoor ride in Connecticut. It was 28 degrees at dawn but 40 degrees by the end of my ride. On Sunday, I ran my town's annual half-marathon. Ran ~8:24, which was a few seconds slower than last year, but I was bracing myself for a 9:00 pace. Thus, I feel like I have a made a pretty solid recovery.
Hope everyone has a great week.
We continue to increase our interval work above FTP. The Tuesday workout has us doing one more long interval at Z4/Z5. Thursday adds two more 30 second plus all-out intervals. The long Saturday ride is essentially the same, week-over-week.
Next week will be our last of hard work, and then we will test again in Week #14.
For the run, we are now being asked to add another run. For level 2, Coach Patrick is advising us to do six runs a week. I won't make that many this week, but I am getting some consistent weekly mileage. Last week I ran 20 miles, and this week I am targeting 22 miles.
I traveled quite a bit for work last week, so I managed as best as I could. I ended up hitting my mileage goals - 90 on the bike and 20 running. However, it was a challenge to squeeze everything in. On Saturday it was finally nice enough for an outdoor ride in Connecticut. It was 28 degrees at dawn but 40 degrees by the end of my ride. On Sunday, I ran my town's annual half-marathon. Ran ~8:24, which was a few seconds slower than last year, but I was bracing myself for a 9:00 pace. Thus, I feel like I have a made a pretty solid recovery.
Hope everyone has a great week.
0
Comments
I am liking the z5 repeats during the week and the long ride continues to challenge me in the 80 min interval.
- Run wise I did a pre-end to the OS 10k for testing. Vdot is finally 50, I was suffering but I got it done. I’m very happy with the result since I rarely try to run fast. Frequency and consistency really does work.
- Im wrapping up week 13 on Sunday and I’m heading into Blue Ridge Camp strong but a little lacking miles wise. Next week will definitely be interesting to say the least.