I am flip flopping Sat/ Sun due to weather and needing a new trainer. Ran yesterday and it was good. Getting set to put the bike on the new trainer and knock out the ride. Has been almost a week since I got on the bike.
@Mike --- Congrats!!! Great news, great race, great bump! Woo hoo!
The Cherry Blossom 10 miler was great this morning. I did the set workout for my week 9 run (.5, 1.0, 1.5 - with mile recoveries) and ran the remainder how I felt... and it felt pretty good. I didn't have a goal time in mind because I decided to stick to the weekend's workout plan. Finished averaging a 9:09 pace, which is about what I guesstimated knowing what my Z4 interval pace is. The weather was wonderful and I ran with a friend's friend and we chatted it up the whole time (she was happy to have my intervals to keep her going). The DB got the time he was shooting for (under 75, finishing in 74) and my normal interval night running partner broke 80 minutes - so we were all happy.
@Becky - Nice job getting your training run in, and enjoying the race. I don't think I could do intervals with recovery during a race - great focus!
I had a group computrainer ride with Vision Quest today - the course was a set of 4 x 4 mile hills with 2 mile descents. I decided to try my FT test on the course, and it went well, until the descent on the second 20 ... the first 20 came in at 299, and I was able to hold the watts on the descent, but the second 20, I was at 295 for the 11.5 min of climb, but I couldn't hold Watts on the descent. NP for the 42 came in at 288 - which is one point lower than my last test. Not bad, but I think I have more Watts in there! Then, I found out that next Sunday, our last session, is an FT test - so I'll give it another try, I think.
Entire workout (247 watts):
Duration: 1:41:18 (1:45:03)
Work: 1492 kJ
TSS: 136.3 (intensity factor 0.901)
Norm Power: 260
VI: 1.05
Power Avg: 247 watts
Heart Rate: 166 bpm
Cadence: 77 rpm
Looking forward to swimming tomorrow, and hope everyone has a great finish to the weekend and start to the week!
Wow, Mike that's just awesome!!! Talk about a huge confidence builder!!!
Becky- I'm so happy to hear you were able to do Cherry Blossom! Gosh, it wasn't too long ago when you weren't able to do much running at all with that injury. You are giving me great hope!
Michele- don't worry, that bike will be there for ya when the weather finally improves! This is such a tough time of year to sit on a trainer 'cause you know (think, hope) that just one more day will bring better weather!
I'm back from 3 days of riding. 140 miles total and summing up to 425 total TSS. Tomorrow I plan to swim nice and easy! I need to let all that "work" absorb!!!!
@Mike - Wow! Way to crush that 5K. Congrats on the PR.
@Nemo - I wish I would have done what you did this morning. After crushing myself with 5.5 hours of saddle time and a 5 mile run in San Diego on Saturday then flying home yesterday my body was craving sleep. The 5am alarm this morning woke me from a deep coma. Unfortunately, the only times my pool is open for lap swimming is 5:30-7:30 M, W, F so I couldn't put it off until later today. Felt good to swim and get the blood flowing but more sleep probably would have been warranted. Now I'm about to fall asleep at my desk. Hopefully going to bed crazy early again tonight will get me back to normal.
@Mike - fortunately for me the recoveries didn't specify a zone... had I had to go to Z1, I would have nixed it and just slowed down a bit, which is what I did.
@Nemo - that's a lot of saddle time and it seems like your calf managed! great news!!!
I didn't get a nap in yesterday between my ride and swim...then headed to a BBQ so I was exhausted today. Fortunately it's a rest day but I still slept in and left a vmail for my boss... yikes, but being there trying to read comments would not have worked when I couldn't keep my eyes open.
Comments
I am flip flopping Sat/ Sun due to weather and needing a new trainer.
Ran yesterday and it was good. Getting set to put the bike on the new trainer and knock out the ride. Has been almost a week since I got on the bike.
@Mike --- Congrats!!! Great news, great race, great bump! Woo hoo!
The Cherry Blossom 10 miler was great this morning. I did the set workout for my week 9 run (.5, 1.0, 1.5 - with mile recoveries) and ran the remainder how I felt... and it felt pretty good. I didn't have a goal time in mind because I decided to stick to the weekend's workout plan. Finished averaging a 9:09 pace, which is about what I guesstimated knowing what my Z4 interval pace is. The weather was wonderful and I ran with a friend's friend and we chatted it up the whole time (she was happy to have my intervals to keep her going). The DB got the time he was shooting for (under 75, finishing in 74) and my normal interval night running partner broke 80 minutes - so we were all happy.
@Becky - Nice job getting your training run in, and enjoying the race. I don't think I could do intervals with recovery during a race - great focus!
I had a group computrainer ride with Vision Quest today - the course was a set of 4 x 4 mile hills with 2 mile descents. I decided to try my FT test on the course, and it went well, until the descent on the second 20 ... the first 20 came in at 299, and I was able to hold the watts on the descent, but the second 20, I was at 295 for the 11.5 min of climb, but I couldn't hold Watts on the descent. NP for the 42 came in at 288 - which is one point lower than my last test. Not bad, but I think I have more Watts in there! Then, I found out that next Sunday, our last session, is an FT test - so I'll give it another try, I think.
Entire workout (247 watts):
Duration: 1:41:18 (1:45:03)
Work: 1492 kJ
TSS: 136.3 (intensity factor 0.901)
Norm Power: 260
VI: 1.05
Power Avg: 247 watts
Heart Rate: 166 bpm
Cadence: 77 rpm
Looking forward to swimming tomorrow, and hope everyone has a great finish to the weekend and start to the week!
Becky- I'm so happy to hear you were able to do Cherry Blossom! Gosh, it wasn't too long ago when you weren't able to do much running at all with that injury. You are giving me great hope!
Michele- don't worry, that bike will be there for ya when the weather finally improves! This is such a tough time of year to sit on a trainer 'cause you know (think, hope) that just one more day will bring better weather!
I'm back from 3 days of riding. 140 miles total and summing up to 425 total TSS. Tomorrow I plan to swim nice and easy! I need to let all that "work" absorb!!!!
@Nemo - I wish I would have done what you did this morning. After crushing myself with 5.5 hours of saddle time and a 5 mile run in San Diego on Saturday then flying home yesterday my body was craving sleep. The 5am alarm this morning woke me from a deep coma. Unfortunately, the only times my pool is open for lap swimming is 5:30-7:30 M, W, F so I couldn't put it off until later today. Felt good to swim and get the blood flowing but more sleep probably would have been warranted. Now I'm about to fall asleep at my desk. Hopefully going to bed crazy early again tonight will get me back to normal.
@Mike - fortunately for me the recoveries didn't specify a zone... had I had to go to Z1, I would have nixed it and just slowed down a bit, which is what I did.
@Nemo - that's a lot of saddle time and it seems like your calf managed! great news!!!
I didn't get a nap in yesterday between my ride and swim...then headed to a BBQ so I was exhausted today. Fortunately it's a rest day but I still slept in and left a vmail for my boss... yikes, but being there trying to read comments would not have worked when I couldn't keep my eyes open.
Hey Becky- ya know, I didn't even think of that!!!!
WOW! That really makes me happy!!! Thanks for that little boost!