AM/Lunch: 12.4 miles, averaged 7:53?. HR 144.
35' Continuous Subthreshold
35' progressive warm up, then 15' around very light subthreshold (more moderate to steady). I was going to do 3 x 15' Subthreshold, but after the first rep I hit reset on the treadmill and when I restarted I felt good, so I just rolled with it and did 35' straight. I did 8.7, 8.8, 8.9 each for 10' and then 9.0 for 5'. Ended up with 5.13 miles in 35' or 6:49 pace, which was decent. HR 156 for the 35' though I had about 3' rest and started the treadmill over.
A solid week. 67 miles and just shy of 2 hours of subthreshold work. 21% quality, which is not actually that high. With this method I think 25-25% is not atypical, but 2 hours of quality of plenty for now. I will try to keep thinks at least at 100k a week I think and see where things go. Might have to give up some bike time, but maybe just adding time to my Saturday rides to make up for some of it.
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