Of Mice and Marathons

PM: 4.1 miles on the treadmill. HR 135. 

Tried the treadmill and it wasn't working right after 44 minutes. I kind of knew it wasn't. Put in another service call, which won't be answered. Almost ordered an entry level Precor but then thought that was pretty reckless. I know the issue, but don't think I can get anyone to resolve it.

AM: 6.2 miles, averaged 10:29. HR 133. Did some strides.

5 x 20" strides

Roads were a little slippery from a light glazing of snow, bit not too bad. Found a place to do some strides. I am unsure if I have done a full set of formal strides since we moved. Probably I have, but now they are scheduled weekly.

PM: ~100' on the trainer.

Zwift Race 

Had a few workout ideas planned and thought of doing a steady group ride, but then decided to do a race as it has been some time. I did a race on my birthday last year as well (today was . I ended up missing the start of my picked race, but then jumped into another one that was shorter. I got crushed, but put in a good effort to start and when the gap opened it just increased. I tried to coast a little bit more to save some of my legs, but I am unsure how successful I was at this.

24' @ 295W (175 BPM)

15' up, 24' race, 60' easy down

AM: 6 miles, averaged 10:50. HR 129.

A fair amount of snow, scheduled for 6-8 inches, which is a big deal in these parts. I ended up making the executive decision to cancel my in-person class. 

Night: 60' on the trainer. 109W. HR 96.

Moved the trainer setup around a bit to give the basement a little more room and to work on the setup for a new TV. I never really got the old one setup quite right as I had it mounted way too high with my old trainer. Should have dialed in the setup before as I have spent probably 300+ hours (at least) on the new smart trainer since December 2021.

PM: 8.8 miles, averaged 10:13. HR 137.

90' long run. Safety paths were a mess around the school and near our subdivision. They were clear on the opposite side of the road. Go figure. Neighborhoods were slushy and hard packed in places. 

Tried to get a secondary session after dinner, but I ended up messing up a circuit in the basement trying to mount a new TV. Lost my mind for a bit. I'm out of practice with hands on stuff. The next morning I figured out I just trip reset switch on the outlet in nearest the panel. I had already tried to reset the breaker, which doesn't do anything. Ended up cancelling the electrician appointment. That would have been an easy, but expensive fix. I'll figure all this housing crap at some point. 

AM: 60' on the trainer. 216W. HR 142.

Cramped for time as I wanted 90', but I was cleaning the basement to prep for the electrician when I found the reset switch in the corner. Used TrainerRoad AI to detect new FTP of 306, but I forgot to change it in Zwift. Will likely keep both programs running for 1 more month to see what I can get for an increase. 

More snow coming tomorrow. 

AM/Lunch: 180' on the trainer. 232W. HR 153.

Big Workout

2 x 15' @ Tempo (5'), 6 x 8' @ Sweet Spot (2'), 2 x 15' Tempo (5')

244W (150 BPM), 258W (158 BPM); 271W (161 BPM), 280W (166 BPM), 279W (168 BPM), 284W (170 BPM), 283W (170 BPM),  282 (171 BPM); 242 (161 BPM), 249W (165 BPM)

This one was tough. Didn't really transition into these last two 3 hour rides very well, but I had a lot of 2 hour rides. Mixed in some quality to keep things interesting. My leg muscles were pretty dead by the end. I will likely just do endurance for 180' the next two weeks to absorb some of these bigger weekend workouts.

My long run will likely feature some quality this next week, so I will need to change up my schedule. As the running picks up, I think I want to still try to get a 3 hour ride and anything I can fit in after dinner and then when spring comes get back outside. I would like a shorter interval or tempo session, but once midweek running workouts come back, it will be too much to fit into one week. 3 quality sessions between running and riding is plenty, and likely too much. We shall see and adapt accordingly.