Of Mice and Marathons

AM: 15.2 miles, averaged 8:02. HR ~143-144. 

3 x 10' AeT

Nice morning out. Sunny and warming up from the lower 50s into the 60s. Decided to do some slightly higher aerobic work, though just touching on it and very controlled. 

Warmed up 20' did 20' at MAF, did a 5' jog and then did 3 x 10' at aerobic threshold with 4' jogs at slightly less than MAF and then did another 20' @ MAF before cooling down. I felt quite good and assumed my pace was probably under 7:30 but not by much, perhaps 7:20-7:25. It was actually a good deal faster, which I sort of surmised but didn't want to get too hyped up. 7:11 @ 154 BPM, 7:08 @ 154 BPM, 7:08 @ 155 BPM.

These efforts are very easy to recover from but they should be enough to provide some stimulus. I haven't runn any faster than easy pace since I don't know when. 

AM: 8.3 miles @ 9:08. HR 124/125.

Felt quite good. HRM was a bit wonky the last two miles or so. Legs felt very good, I think because I didn't sit around all afternoon and instead went to the trampoline park with the boys yesterday. 

PM: 65' ride on the fat bike @ Orion Oaks. 195W. HR 126. 

Did 2 x 3' efforts around sweet spot to threshold. 

The boys turned 5 today. We had their presents, cake, and so on in the evening with their friend and her parents. I was pretty worn out and went to bed quite early. 

AM: 74' on the fat bike @ Orion Oaks. 206W. HR 133.

4 x 8' Sweet Spot (Trail)

I was going to run or do this session on the trainer, but decided to go to Orion Oaks and get some harder, faster efforts on the fat bike to work on pacing, effort, and handling. Ended up being a nice morning for it. I needed tights and a baselayer, but once I got moving I felt fine and the temp started to warm up somewhat quickly.

245 watts @ 146 BPM, 256 watts @ 148 BPM, 240 watts @ 145 BPM, 265 watts @ 149 BPM

PM: off.

No run as I did my usual plasma donation and helped the boys with their various requests, mostly concerning their birthday presents (they decided to paint the deck, which is fine given that it is falling apart). 

AM: 80' on the trainer. 213W. HR 138. 

5 x 3' Vo2 Max

I was going to run, but decided to get my bike workout in as I wasn't sure how much time I would have later, as we are taking the boys to a Halloween event downtown. I went to bed quite early again last night and got a great night of sleep (not that I ever really struggle). I was ready for this session as I wanted to see where my power above threshold was. I figured based on previous workouts 325 on the low end wouldn't be a problem. 325-355 was the range and I wanted to keep it in the middle to upper end of that range without going to far beyond except for the last interval or two. 

346 watts @ 160 BPM, 339 watts @ 162 BPM, 343 @ 162 BPM, 338 watts @ 164 BPM, 337 watts @ 164 BPM

AM: 11.1 miles, averaged 8:05. HR 140. 

3 x 10' @ AeT (3')

7:17 @ 154 BPM, 7:09 @ 155 BPM, 7:05 @ 155 BPM

AM/Lunch: 3 hours. 42.9 miles @ 14.3 MPH. 217W. HR 150

Sweet Spot OTS Ride

I switched mornings with Megan and that was just fine with me as I think it is going to rain all day tomorrow, so I figured I would stick with my ride as planned. It was coolish, but warming up fast. I started at Bald Mountain South and scouting the traffic. A few hikers and bikers, but not bad. I did three laps at sweet spot effort. 46' @ 232 watts @ 162 BPM. I actually passed a group of guys I know, which was kind of fun to be on a fat bike and just blowing by people. I made my way to Orion Oaks to hit the sledding hill and some other climbs to work on the steep, punchy stuff before going into three laps there. It was predictably busy, so I made sure to slow down when necessary, particularly around small kids (I already ticked off one old solo guy at Bald Mountain). 51' @ 241 watts @ 158 BPM. Normalized power on the intervals was 259 watts and 254 watts, which is right about target Iceman power.