AM: 9.8 miles, averaged 8:12. HR 143.
4 x 2k
Solid workout. Feeling much better mentally than the last week. Started a bit too conservatively, but settled in. 9:09 @ 155 BPM, 8:44 @ 160 BPM, 8:39 @ 162 BPM and 8:39 @ 162 BPM. The average pace was right around 7' pace, so some progress over the last few weeks. I imagine once I start stacking these a few times per week over a series of weeks the fitness will return. I'd like to get these into the low-6' pace or under by September, hopefully closer to 5:50-5:55 or faster.
PM: 90' on the trainer. 194W. HR 122.
4 x 8'
Solid second session. Fueled well and it made a difference. Need to be better at that as I was last year.
All reps between 2.2-2.4 mmols, so nice and consistent. I was definitely holding back and keeping things controlled. 228W (135 BPM), 232W (134 BPM), 237W (136 BPM), 237W (137 BPM).
HR was about what I would do for high zone 2 to tempo, but lactate suggested it was perfect, maybe slightly conservative, but that is what I want for these days. I can push a little higher in my weekend workout and into next week. Higher 2s would be fine. Getting some traction now.
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