Workouts- Week of Sept. 3
Non-EN, random, just for fun WKO today... Some friends are doing their first sprint tri and wanted to do the course today so I did it with them as swim, run, bike for logistics. I am doing the race as well, but just the bike as part of a relay. Smooth 1/2 mile swim, then 3.1 mi trail run at 11:25 pace (which I guess is Zone 1.5 
Then e-z 11mi bike, .79IF. Unfortunately none of these can replace any of my WKOs this week. Technically today was either off or swim, but since I didn't do the big day on Sat., I prob. didn't need 2 days off so I guess its just gravy. Trying to figure out how to do my week this week as some rain is coming Tues-Thurs. I'm postponing the run test til next week since there is a 5k next Wed. night. Perfect! Although, I honestly don't expect to see any gains. Plus, my previous tests have been on treadmill so a test in the "real world" will probably give me a lower vdot, but probably more realistic.
Comments
Might do a test as part of my SAT long bike ride depending upon how the legs feel on Wed morning. The mojo on Wed morning training rides is pretty poor when it comes to Z4 stuff.
3 x (4 x 50) descend; 3 x (3 x 100) descend; 500
No shoulder issue! Woohoo!
Crappy bike "test" tonight. I planned on testing til about 10 mins in then I decided 2 x 20 would suffice. 20' @ .947IF, 20' @ .91IF. Best I could do. Forgot my iPod so that didn't help. Plus I really don't get testing in Week 12 of IM plan...
Swim again tomorrow then usual bike heavy weekend but on a rental bike since my bike is off to FL tomorrow for camp next week. I'll be sure to report back to everyone on the course, etc. It will be weird riding w/o power! But better than nothing I suppose. Going to be a pain in the a$$ logistically but what can you do? (Would be a bigger pain in the a$$ to get to FL and not have bike there in time.
40' @ Z3 (avg bpm 141)
2:24 @ Z2 (avg bpm 124)
Might have been a little on the low side as my math was off a bit but got in 3 hrs. before the skies opened up.
Road on a new trail and it was really nice. Paved AND.... PORTA-POTTIES! I think I will do my race rehersals here. It is a bit farther to drive but is quite convenient... and flat.
China run number two in the books. A slow 7 miles, the humidity is killing me.Back in the States on Friday and back on my bike!