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Jan OS Week 12 Training

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  • didn't look at the workout.!!! ran 6 walked 2, felt good that whole 6 miles and only at 5.7 did I feel twinging and pain in left leg. Garmin died on me, so no idea of pacing! ha. but Ipod kept working! and I had it on shuffle and so much fun. Rudy heeled and he was good on leash, and the wind was out and I had a good prayer so it was a perfect run.! so now I will look at what we are doing next week! I love to run and I stretched while looking out onto the aRkansas River with the wind blowing full force in my face, the ducks on the river, nobody out, the sun peeking thru and I gotta tell you it was downright intoxicating! getting caught up on beach laundry, gone to the store so ready to start my week. Hope to eat healthy figure out my routine get rid of arm pain continue running and cycling!!

    (Dan), are you starting off the week tomorrow??? smile.... somebody else want to take the lead on the thread??
  • great week everyone!

    @Nemo, FWIW, I like the 30/30s.   So glad your calf is cooperating!

    Welcome home Marianne.  Sorry about the Garmin, I hate when that happens... but glad the iPod stayed with ya... that's even worse.

    I had a good run today (3x1) - no ankle problems!  Woo hoo.  Gonna hit the pool today.  My plan is a WU 500, 2 sort of moderate paced 500s, then a CD 500.  Fingers crossed... I think by the time I'm officially in HIM training I'll be okay in the water.

    Happy rest day tomorrow.  I'm doing my bike tomorrow to rest Ts for my run test Wed... cautiously optimistic I'll have a good run!

  • Beautiful run this morning on the river trail behind my house.  It's been flooded for the past couple months but it's finally passable and in good condition.  Took the pooch out for just over 7 miles with 2 x 1.5 mile intervals averaging 6:20 pace.  The old girl (she turned 6 this week) kept up pretty well, but she's been hitting the recovery drink pretty hard all day.  Good workout for us both!


    Entire workout (7.40 min/mi):

    Duration:  52:10 (52:45)

    Work:      n/a

    rTSS:       83.8 (0.935)

    NGP: 6:57 (231.4 m/min)

    VI:        n/a

    Pw:HR:      n/a

    Pa:HR:      7.65%

    Distance:  7.051 mi

    Elevation Gain:    1395 ft

    Elevation Loss:   1379 ft

    Grade:     0.0 %  (16 ft)

    Min Max Avg

    Heart Rate:  56 171 145 bpm

    Cadence:     52 98 87 rpm

    Speed:       3:12 0:00 7:19 min/mi

    Altitude:    628 748 692 ft

     

    Planning for a swim workout tomorrow morning but resting the legs for the most part.  One more week until another test (week 14)!!

  • Wow! We've finished Week 12!

    I've been consistent, hitting every workout as written. Except today; I switched my long bike to today for weather reasons and joined two roadies for 3 hours, a real sufferfest. Man, those guys go hard uphill! For my brick run I was treated to an unalloyed pleasure: I ran with my wife for the very first time! Mutual SAUs! Afterward I was trashed; a nap barely dented the fatigue.
  • Replaced my intervals this morning with a local 10k run. It was a little breezy for most of it, but managed to pull off a 40:55. I was hoping to be pushing that 40 minute mark this year... I suppose it isn't too late yet.

    My 20/20's didn't go too bad yesterday either. Time was tight, so I had to cut a little short. Kiddos had an Easter Egg Hunt to get to. Managed to get about 1:20 instead of 1:45 as scheduled. I got the important stuff done though.

    (FTP=244w)
    First 20': np=241
    Second 20': np=243

    Entire workout (211 watts):
    Duration: 1:00:02
    Work: 762 kJ
    TSS: 84.9 (intensity factor 0.921)
    Norm Power: 225
    VI: 1.06
    Pw:HR: 7.8%
    Pa:HR: 6.33%
    Distance: 19.196 mi
    Min Max Avg
    Power: 0 306 211 watts
    Heart Rate: 86 180 160 bpm
    Cadence: 32 93 77 rpm
    Speed: 2.3 21.4 19.2 mph
    Pace 2:48 26:06 3:08 min/mi
    Crank Torque: 0 388 230 lb-in
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