Of Mice and Marathons

Off.

Took a complete rest day. Figured I would get some work done so I don't get behind and I was planning to do 95-100' long run, but figured that wasn't sensibly given how hard and long yesterday's effort was and the amount of stress workouts this week. I don't think I did anything strictly zone 2 or zone 1 on the bike (openers, Zwift race, Zwift race, over unders, and gravel simulation). Running was all very easy. 

The weather was amazing and I probably could have just gone for a walk, but didn't. Back at it tomorrow.

AM: 8.2 miles, averaged 9:13. HR 128. 

Hit the 1000 mile mark for the year. Used to hit that by the first week in April some years. I do have almost 500 cycling hours though. 

PM: 60' on the trainer. 205W. HR 125. 

CoachCat Zwift Openers Workout

A little something to get the legs turning over. Felt good. 

AM: 8.4 miles, averaged 9:04. HR 127.

Beautiful morning. Cool to start and then warming up significantly. Took the boys to school and got out for my run. I have the day off from Lawrence Tech, which is nice as I can get some of my other work done and some errands. 

PM: 93' on the trainer. 

Zwift Race 

One lap of Jurrasic Coast route. Didn't have great legs and the break went right where I expected it, so I should have been farther up. Ended up chasing some people in the chase pack and the effort was decently high. Power and HR were quite low. I did the race a bit after 7, so I think that played into some of the fatigue. 

30:55 @ 261 watts. 

AM: 8.7 miles, averaged 9:01. HR 128. 

PM: 2 hours 11'. 39.7 miles @ 18.2 MPH. 214W. HR 135.

4 x 8' Under/Overs

I was pretty pleased with how this workout went. I felt quite strong, weather was perfect. My overs were around 310-320 (1' @ sweet spot, 1' at threshold), so the overs were a bit more vo2, but I wanted to press as I felt good. I didn't do the smaller laps, but just kept an eye on the lap time and adjusted accordingly. 

286 watts @ 149 BPM, 290 watts @ 151 BPM, 290 watts @ 151 BPM, 286 watts @ 150 BPM

AM: 8.7 miles, averaged 8:58. HR 129.

80-degree weather continues in September! 

PM: Off.

AM/Lunch: 2 hours 26'. 43.5 miles @ 17.8 MPH. 212W. HR 139.

3 x 15' Threshold 

Decided to get my ride in earlier because I figured it made more sense time-wise wise working from home, so I could make sure I was back to pick the boys up. I think I needed a bit heavier breakfast, but otherwise a solid workout. We finally got some rain, so a few roads were sloppy on the way there, but the tempo loop was in great shape. I was shooting for around 285 to start and then hit in the 290s, maybe even 300 or over on the last one if I was feeling good. I didn't quite hit those, but I got progressively stronger and the overall average was 95.5% of FTP, so that was on the low end of the range, so meet the target for the workout. The weather was absolutely beautiful. 

276 watts @ 159 BPM, 281 watts @ 160 BPM, 285 watts @ 163 BPM

PM: 6.8 miles, averaged 9:34. HR 126. 

PM: 2 hours 3'. 29.8 miles @ 14.5 MPH. 194W. HR 130.

Got the fat bike rolling and went to Orion Oaks after going to a birthday party with the boys and to a fall event at one of local camps. I was surprised by my average speed. Not fast, but a decent pace for steady zone 2 with no pushing. I will try to do some of my workouts here on the fatbike as I get ready for Iceman. Today was a nice easy reintroduction to trails. I worked on keeping things fairly steady in the corners. On downhill corner that I am still working on the best way to get through without braking. I think it involves going off trail a bit and using a bank as a berm, but then you can't tell where sticks and other debris are and if the ground is firm.