Of Mice and Marathons

AM: 8.5 miles on the treadmill, averaged 7:36. HR 143.

30' Continuous Subthreshold 

Decided to get a workout in, even being slightly short on time, so I did 30' continuous. I felt very good. Started at 8.5 MPH, and that was too slow, so I sped up here and there after about 3'. Moved to 8.7-8.9 for a good portion of it, and the last 15' or so I moved it up to 9.0, maybe it was the last 10'. but the last 5-7' I was running between 9.1-9.3. I could have run a good deal faster, but wanted to stay very controlled, around half-marathon effort at about the firmest. HR 159 BPM for the 30'.

PM: 

AM: 6 miles on the treadmill, averaged 9:55. HR 117. 

Cottonwood is driving me insane. 

PM: 4.4 miles, averaged 9:14. HR 128. 

AM: 3 hours. 52.1 @ 17.3 MPH. 206W. HR 141. 

2 x 20' + 4 x 2'

I was going to do the Coffee Ride, but wanted to sleep a bit, though I didn't sleep too late. I was going to do a 60' effort, but dialed it back and modified the workout and settled on a 2 x 20' session, which ended up going well. I paced fairly well, hitting the last 5' of each itnerval higher than the average for the first part (285 for the last 5' on the first one and 287 for the last 5' of the second). 266W @ 154 HR and 275W @ 159 HR. 360, 346, 334, 326.

Not feeling super bike-race-ready, but I guess I just need to rip the band-aid off next weekend, get a sense of where I am at, and keep plugging along. Running fitness is at least moving in the right direction.