Of Mice and Marathons

AM: 5.9 miles, averaged 10:19.

First 45' with Megan and then I continued on for another lap. 

AM: 4.5 miles, averaged 9:59. HR 134. 

PM: 4.4 miles, averaged 10:21. HR 127.

With Megan in the afternoon. It was very pleasant out. Still warm, but cooling down. We went to Bonita Beach. When we went on our honeymoon, we stayed in the condos just across from Doc's Beach House. 

AM: 6.4 miles, averaged 9:28. 

20' Steady

I ventured out slightly from the loop Megan and I have been doing and it connects back with the loop we have been doing. It worked quite well. I ended up doing a steady pick up just because I felt like it. I kept it very controlled, basically the top of zone 2. I expected it to be 9:15 pace, but it was around 8:33 @ 150 BPM. Considering most of my treadmill runs have been 11:00-9:30, this was a good deal faster. 

We went on a dolphin boat ride with the boys and it was pretty awesome. The dolphins were very active and a few of them had babies with them. The boys got very excited. 

Megan had planned to run after we got back, but it was late so I didn't go out either.

PM: 6.6 miles, averaged 9:51. HR 9:51. 

Warmer than when we left, but colder than Florida. About 40-45 and foggy. Thunder and lightening on the way back, which was weird. 

+ 30' sauna after

I got my portable sauna set up. It isn't bad for what it is. Megan thinks I am crazy with all of the weird crap I buy I am sure. Trying to use this for passive heat training. It is much easier to do this after a run or ride than overdress or put on a heat suit and train. I will report back any significant findings. 

Nice to be home, but I could have used a few more days running in the sun and swimming with the boys. 

PM: 7 miles on the treadmill, averaged 9:30. HR 141. 

5 x 6' Subthreshold w/ 1' Floats

I did these at 7.0 MPH. I bumped the second one to 7.2 accidentally and figured that was probably too much for the prescription of the workout, so I backed it off. HR averaged was right around 155 BPM for most of them. HR only briefly touched 160 max, so right in line with what I was shooting for. 

+35' sauna 

AM: 2 hours on the trainer. 188W. HR 126. 

PM: 20' jog. Zwift disconnected, and then I hit the cool-down feature on the treadmill, so I gave up. Not much sense to record the miles. 

PM: 3 hours on the trainer. 182W. HR 127.

Endurance + Sweet Spot 3 x 12'

Long ride with some lactate testing. Warmed up for 20' @ 155 (HR 101). Base lactate was 1.5 mmoles. I then did some mid-range zone 2 work 30' @ 172 (HR 120) 2.0 mmoles, 30' @ 179 (HR 123) 1.3-1.7 mmoles, 30' @ 187 (HR 124) 1.5-1.6 mmoles. That took me to just about the 2-hour mark and then I did 3 x 12' sweet spot, targeting around 240-245 watts, while keeping lactate under 4 mmoles, but hopefully over 2.5 mmoles. 

242 watts @ 150 BPM @ 3.6 mmoles

240 watts @ 152 BPM @ 1.9-2.2 mmoles 

243 watts @ 157 BPM @ 2.8 mmoles  

I am unsure if the lactate on interval 2 was right but I did two tests, so I think it was on. I think the recovery was a bit long after the first one as I was fiddling around a bit. This was definitely one way to break up a three-hour training ride. 

+35' sauna after