AM: 10.7 miles @ 8:24. HR 137.
MAF Test Retake
I was going to just do a short run as it was quite chilly out and didn't feel like riding in the cold, so I wanted to wait until it warmed up. I was going to do a shorter run, but just decided as I was warming up to redo my MAF test, but at 145 BPM to see if there was any variance in pace. Pace remained steady and HR didn't drift. My pace wasn't much faster than yesterday, but likely due to fatigue and legs just not being as snappy. The goal was to see if 145 BPM was a more likely appropriate aerobic ceiling. Turned out it is.
8:01, 8:03, 8:03, 8:01, 8:05, 7:58
I ran some projections with AI and it suggested a conservative estimation would have me around 7:25-7:30 by the end of the year and an aggressive estimate around 7:00-7:10 pace. I think I will keep going until the first week in January just to see if I can get it under 7:30 pace, which would bring my zone 2 upper limit to around 7 min/mile and my aerobic threshold in the mid to low 6' pace range I think.
PM: 2 hours 8'. 39 miles @ 18.2 MPH. 218W. HR 140.
3 x 8' Crisscross Zone 6/Threshold
Got some work done and got some food and recovery stuff in. Headed out on the bike to get my actual scheduled workout of the day. I felt very strong throughout and felt like I could have really pushed pretty hard. 3 (1' zone 6/3' threshold x 2). For the 1' segements I was around 320-330, which was slightly on the lower end but I was trying not to push too hard. Ended up with the total intervals being 312 watts @ 163 BPM, 310 watts @ 163, and 316 watts @ 162. I think it has been a while since I have had a decent chunk of time in any interval session above 300 watts, so I was pleased. I felt like I was holding back slightly, but I was hitting the numbers so I just rolled with it.
It is the second anniversary of my Dad's passing. I miss him more than I ever thought. I know my siblings feel the same way and my Mom still has a hard time.
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