Of Mice and Marathons

PM: 3 hours 5'. 199W. HR 140.

20'-15'-10'-5' at Stony Creek. Windy as usual but it was a bit nuts at times. Still ended up riding pretty fast. Exceeded power numbers on all intervals. 

20' @ 294 watts @ 160 BPM w/ 6' recovery 

15' @ 307 watts @ 165 BPM w/ 5' recovery 

10' @ 311 watts @ 167 BPM w/ 3' recovery 

5' @ 325 watts @ 168 BPM 

Felt pretty solid after a slightly sluggish feeling first interval. Need to do some faster stuff during the warmup to help with that. I will likley keep extending these out over the next several weeks building toward Watermoo. 

PM: 6.5 miles, averaged 10:05. HR 133.

Recovery. Decently warm. Good to see 10' pace getting closer to getting toward lower 130s. Would like to see it in the low 120s by the end of the year. 

AM: 6.9 miles, averaged 8:46. HR 150.

20' steady in the middle @ 7:19 HR 168

First faster work in 12 weeks. Felt decent. Not fast but it's a start. Weather was warming up but quite favorable. 

Boys had a doctors appointment and a birthday party, so it was a busy day for them.

AM/Lunch: ~4 hours total. 2 hours 31 outside. 156W. HR 127. 90' on the trainer. 203W. HR 142.

Cold. Around 40 or even below. Rode my fat bike outside for something different and I was having shifting issues on the Crux. Hit up Bald Mountain South, which was almost completely dry this time of year and the newly opened Friendship Park, which was smooth dirt and lots of berms and jumps. I was suprised by how good it was. I really thought it was just nature trails. Orion Oaks was closed for lot resurfacing, so I skipped that and did some dirt roads to round off my time. 

Helped Megan get the boys down for their naps, grabbed a snack and some fluids and changed clothes and got an extra 90' in on the trainer. Had time for 120' but my butt was starting to ache. 4 hours is better than I had originally planned as it took me a little while to get moving in the morning.

PM: Thursday Night Dirt - 4 hours 4'. 193W. HR 143.

Rode the fat bike and help keep track of B group. Pace was very light, lighter than I would have liked, but a few people would have been chewed up. Headed to Orion Oaks after to finish off my planned 4 hours. 

Lap Data: 16.4 MPH, 210 watts, HR 147.

AM: 12.1 miles, averaged 9:05. HR 144.

Very good run. Kept things right in the sweet spot of easy. Rx was 100' but I took a turn down a dead end. Weather was quite favorable.

PM: 2 hours 15. 88W. HR 96.

My neighbors ride I have done the last three years. Out and back on the Polly Ann. It was cold.