Of Mice and Marathons

PM: 90' on the trainer (Andrews). 190W. 141.

Good week of training. 11 total hours. 9 cycling 2 running. Needed to get an ancillary session or two in but didn't. FTP test on Tuesday. We shall see how much fitness I have gained. 

Lunch: 6.2 miles in ~55' on the treadmill (8:48). HR 154.

Almost got through an hour before the mill shut off. Screen is kind of wonky. 

5' @ 5.0, 5.5

10' @ 6.0, 6.5, 7.0

5' @ 7.5, 8.0, 8.5

PM: 60' on the trainer (Truuli). 176W. HR 144.

Tensioned the legs a bit for tomorrow's FTP test.

AM: 60' on the trainer. 193W. HR 141.

FTP Test 

2.2% increase over the last 6 weeks. Went from 275 to 281. 

Interval 1: 315 watts/172 BPM

Interval 2: 311 watts/172 BPM

I was trying to hold closer to 320+ but didn't quite get there. HR was a good deal lower than the assessment 6 weeks ago where I went 308W/306W 185BPM/187BPM. In fact, 172 BPM is not that high for me (I've done over 2 hours at 179 in a race). Perceived effort was the same (eyeball out), so my heart is getting more efficient, which is good.

AM: 60' recovery ride on Zwift. 80W. HR 92.

Found out that Mom and Delia were not coming this weekend because my sister has COVID and it's been through their house and my brother's. Pretty disappointed as they were coming for my birthday. I am very tired of this virus.

Put a few more studs in my fat bike tire. I think I started it on Tuesday night. It is time consuming.

AM: 4.7 miles in 40' on the treadmill (8:32). HR 150-155.

5' each @ 5.5, 6.0, 6.5, 7.0 (all @ 2%)

5' each @ 8.0, 8.5, 9.0 (all @ 2%)

5' @ 5.0

Working dad kind of workout. I think I will keep this workout and extend it to 20' and pick up the pace over the next few weeks.

Sold my gravel bike through Pro's Closet. I love the bike, but it's got some miles and reminds me of the pandemic, even though I did a fair amount of memorable riding. Still waiting to hear on when the Specialized 2022 Cruxs are shipping. Should be lighter and faster, which is what I want.

PM: 60' on the trainer. 203W. HR 140.

Had a student cancel a meeting so I jumped on the trainer for the second qaulity session today. Felt good and the sprints got more power each time, which is probably what they should be.

AM: 90' on the trainer (Phoenix -2). 206W. HR 146.

Good effort. Stronger than last week and slightly lower HR. Resting HR was 42, which is good to see. Fitness slowly building. Weight is chipping away, slowly but in the right direction.

PM: 90' on the trainer (Zwift). 184W. HR 142.

Did 5' pickups toward the end of every 30'. Wanted to do 2 hours, but didn't leave myself enough time.