Of Mice and Marathons

AM/Lunch: 3 hours 15' on the trainer. 197W. HR 136.

Endurance + Torque Work (6 x 5')

After not feeling great yesterday, I wanted to get in about 3 hours, but I also felt I should do my scheduled torque intervals. I like this kind of work (it doesn't have any equivalent in running other than long hills at threshold effort). Kept the intervals around 56-57 RPM, but had trouble getting any lower for some reason. I ran out of gearing, which hasn't happened before. I assume this is due to weight increase most likely. 

PM: 4 x 10 squats @ 50#, 60#, 70#, 80#

I did this while the boys were playing. I haven't done them for about a month when I got sick. I was suprised that they weren't too hard. I will likely revise that when I am super sore tomorrow.

AM: 5 miles on the treadmill, averaged 12:00. HR 119.

PM: 4 miles, averaged 10:39. HR 134.

Ventured outside. Pathways were okay. Still quite cold and snow-covered, but I wasn't sure I could do the treadmill twice in 4-5 hours. It is just fine once a day. 

PM: 1:45 on the trainer. 205W. HR 139. 

5 x 6' Lifts (4'-2')

Pretty solid session. I just did the 6' laps to take the data and kept an eye on the first 4' and then lifted the power to around 105-106% of FTP, so around 305-312 watts. Not a full-fledged session, but closer to a legitimate one and feeling like I am moving the needle up just a touch.

AM: 7.5 miles on the treadmill, averaged 10:41. HR ~134. 

PM: 6.3 miles on the treadmill, averaged 9:39. HR 155.

Active Heat Session #1

Decided to try a heat session for fun. I ordered a Core Sensor a few weeks ago but haven't used it other than just wearing it and figuring how it works. Today, I dressed in tights, a baselayer and a cycling wind jacket and two winter hats. My HR went up, but it took a while for my core temperature to come up and I only after some time working steadily through heat zone 1. I was sweating a good deal, but not as much as I expected. Given that my body is adapted to cold at the basement is cool and dry this makes sense. 

I bought a portable stand-up sauna for my birthday, but it hasn't arrived. I think that will be easier to use for heat training. Just trying to fling crap against the wall and see what sticks. 

Off. 

Trying to take a day off a week, but I don't it will ever take hold. 

AM/Lunch: 2 hours on the trainer. 198W. HR 140. 

5 x 5' Threshold (5')

Had a blood draw this morning to check iron and testosterone levels. Jumped on the trainer to get my Friday session in. It felt harder than I wanted, but I worked through it. Not a hard workout, but I haven't been doing much intensity lately. 

281W (163 BPM), 282W (166 BPM), 286W (167 BPM), 287W (167 BPM), 289W (169 BPM)

PM: 4.8 miles on the treadmill @ 6%, averaged 12:37. HR 134. 

Did an uphill treadmill run just for something different. I quite like it actually and could see myself doing these 1-2 per week for an easy run. David Roche is a big fan of them and I am a big fan of him. Just need to be careful with lower leg issues. This was far too much for the first time but I felt fine during. Some soreness after.

PM: 3.5 hours on the trainer. 190W. HR 129. 

Endurance + 4 x 10' Tempo (Late)

I did some lactate testing for the first time and use a 5' bump protocol. Not sure if I did it right or what the numbers were though I wrote them down somewhere. I think I need to work on my lactate reading method. It seems to require some practice. 

236-242 watts for the intervals. 146-156 BPM. Probably a little bit high for tempo or at least the high end of tempo effort. Good way to get in a solid longer ride.