Of Mice and Marathons

AM/Lunch: 3 hours on the trainer. 197W. HR 126. 

3 x 20' LT1 + 3 x 12' Sweet Spot

Solid long ride with some quality aerobic work. I warmed up about an hour, thinking I would do a 20' test or a 60' test, but then thought better of it. 

LT1 Intervals: 203W @ 123 BPM @ 1.4 mmols, 210W @ 124 BPM @ 1.4 mmols, 214W @ 132 BPM @ 1.6 mmols; 

These numbers were solid improvements even from last week. 

Sweet Spot Intervals: 255W @ 148 BPM @ 2.7 mmols, 257W @ 152 BPM @ 2.0 mmols, 261W @ 154 BPM @ 2.3 mmols

Again, very solid improvements from last week when I averaged something around the low 240s at higher HR and lactate.

I took in 350g of carbs and felt fine.

AM: 60' on the trainer. 131W. HR 96.

+ 35' sauna. HR 86.

Might not have had the sauna warm enough, but HR rose around 20' and really started to increase around 30'. 

PM: 60' on the trainer. 181W. HR 120.

+29' sauna. HR 86. Had to bail as my blood sugar dropped and I felt like I was going to pass out.

AM: 7.6 miles, averaged 8:35. HR 144. 

5 x 6' Subthreshold

Had the day off from Oakland, so I decided to get the workout in outside to get a sense of pace. 7:46 @ 155 BPM, 7:52 @ 157 BPM, 7:40 @ 159 BPM, 7:33 @ 158 BPM, 7:30 @ 159 BPM. Legs felt very flat and heavy, but paces were a good deal faster than on the treadmill where this workout has been around 8:25-8:15. 

+ 30' sauna. HR 98. 

PM: 70' on the trainer. 200W. HR 131. 

4 x 8 Subthreshold

Tested a Norwegian-style double threshold day, but with the bike, which I think could be a valuable approach and somewhat easier than doing it with running, though it will take some tinkering. I misunderstood what a double threshold day was since I first heard about it. I assumed it was two "true" threshold workouts, which sounded insane, but done the Norwegian way, it's like doing moderate reps that are approximately marathon to half marathon effort (maybe a touch faster).

I might design a training protocol to test it this summer but I was anxious to try it. I overshot the first two reps assuming the lactate was correct. I think to start these probably could be done around LT1 to a touch firmer to high tempo. Solidly in the sweet spot zone was too heavy. Probably need to really fuel these sessions, but I will know more if I fully roll them out in May. 

254W @ 153 BPM, 256W @ 154 BPM, 241W @ 146 BPM, 238W @ 144 BPM. Lactate was at 5.7-7.5 mmols to start if I got the testing right (seemed way off and high, but I don't know). around 2.4-3.5 for the last two, which was right on. Good to keep in mind for the future. Might even start more conservatively than I sometimes would such as doing a 3 x 6' or something just to lock in some values, as I am not sure how the body will respond after a morning session. A sauna session between was probably not my best choice.

PM: 30' on the trainer. 126W. HR 89. 

Got on the trainer late and blood sugar dropped and I felt awful, so I bailed on a planned hour.

AM/Lunch: 2 hours 15' on the trainer. 193W. HR 134. 

4 x 10' Sweet Spot

250W @ 153 BPM, 248W @ 152, 256W @ 152 BPM, 260W @ 158 BPM

I was going to run, but I decided to do a session on the bike and go as long as a felt like it up to 3 hours. Decided after 2 hours, I had had plenty for a lighter week. Lactate seemed very high, so I am not sure if I was getting a good sample or not. Lactate for 3 and 4 was high, but it made sense. I think it was 3.5 and 4, so a touch too high, but better than the first two, assuming the readings were correct. I bought some new safety lancets and am still trying to get the correct touch with them.

+ 3 x 8' squats @ 50#

Night: sauna. 35'. HR 88.

PM: 10 miles, averaged 9:01. HR 138.

30' Steady

Legs felt crappy and I was kind of moody, but I figured with 60+ degrees I would go outside. It was damp and windy, but nice to run in a t-shirt and shorts. After 50' I decided to pick it up and do a steady segement. Kept it very controlled around 8:07 pace @ 151 BPM.