Of Mice and Marathons

PM: 3 hours 1'. 52.3 miles @ 17 MPH. 188W. HR 134. 

Good ride. Quite warm. Air quality warning and the day after a race, so I just kept it very much in the endurance zone and didn't let my HR creep too high.

AM: 4.2 miles, averaged 9:29. HR 124. 

Short run before a doctor's appointment. Megan took Charlie and Sawyer to the dentist, so I was able to get in a short run. Legs feel decent from Saturday. First run in about 9-10 days. Not ideal, but just much harder to get up early lately.

PM: 2 hours 42'. 42.3 miles @ 18.3 MPH. 217W. HR 143. 

3 x 20' Sweet Spot + 10' Threshold 

Quite hot, but it didn't feel too bad. As soon as I tried to put down power, my leg started to hurt and ache. I kind of forgot it was only Saturday that I raced and it was probably a bit early for a workout. This would not have worked well with a longer running race on Saturday and trying to do a midweek the next week. 

The program called for 2 hours at sweet spot, which sounded insane at this point, but figured if I kept it on the lower end of that zone I would see ho wlong I made it. I tried to extend my tempo loop a bit, but it just wasn't going to work. There was a downhill directly before a downhill and didn't allow consistent pedaling. 

I modified the workout to 3 x 20' w/ 5' recoveries. I didn't have much to start, but worked into it. Legs felt a bit better as I went along. I felt pretty decent on the efforts even if the power wasn't what I wanted. I decided to tack on some threshold just to see if I could push a little at the 2 hour mark. I did one 10' threshold interval and felt pretty good. I figured that was plenty. I probably need to do a 20' effort at the start of a long ride and 20' effort toward the end to see what I can hold and see what my dropoff is, but those rides are pretty daunting. Ended up being a solid session with warm temps and bad air quality. 

247 watts (151 BPM), 251 watts (154 BPM), 265 watts (158 BPM), 289 watts (HR 163)

PM: 90' on the trainer. 188W. HR 114.

Light endurance.

I went to donate plasma this morning, but my pulse was 37, and they wouldn't let me donate. I need to exercise before I go to make sure it is above 40. Kind of a wasted trip, but oh well. 

PM: 2 hours 27'. 43.7 miles @ 17.8 MPH. 223W. HR 134. 

90' Tempo: 239 watts @ 136 BPM

Air quality has improved significantly, and it felt cool outside. My HR stayed low, even on the tempo portion. Kind of felt like a warm fall day. 

The plan called for 60' up to 65-70' if feeling good, but I felt great, so I went to 90' and called it good there. 

Had an epic blowup with some cars. Just wasn't in the mood to deal with more than one jerk in a 2' period.

AM/PM: 4 hours 2'. 73.6 miles @ 18.2 MPH. 225W. HR 148. 

3-hour Tempo: 238 watts @ 150 BPM

The original plan was a gravel simulation of about 5 hours. Program triggered I lighter workout of 2-3 hours of endurance, but I wasn't interested in a short ride with the weather being perfect and a few weeks ago from a long gravel race, so I figured the best thing to do would be to try to do around 3 hours at target 5ish hour power, which is generally around the lighter end of tempo. I felt pretty strong throughout. I didn't take in many carb to start and I could feel it when I took them in. Managed to get by with two 1L bottles of high-carb mix and a 20 oz bottle of electrolytes and two high-carb gels. 

I was going to do a few shorter threshold intervals as I was near the tempo loop at the end, but I had just finished the 3-hour tempo mark and figured that was probably plenty. 

AM: 7.3 miles, averaged 9:35. HR 127. 

We went to Toledo to visit Megan's parents and her Uncle. We had a good time.