Of Mice and Marathons

AM: 3 hours 22'. 54.7 miles @ 16.2 MPH. 198W. HR 119.

Disciplined zone 2 mostly. Kept it on the lower to middle end, while getting into the upper end here and there, but trying to not push the pedals much. Wind was bothersome here and there on the way back, but I am trying to learn to tuck into it rather than fight it. 

+ Strength session after (Russian twists, dead bugs, pushups, jump split squats)

A solid week of cycling. No runs, though I had the option to run on Friday, but didn't take it. I will do some very short easy running this week.

AM: 60' on the trainer. 141W. HR 90. 

Recovery ride. Felt pretty good.

+foam rolling and pullups after

Boys had school. I worked from home and put up a Zoom link for any students who wanted to chat about course stuff. 

AM: 90'+ on the trainer. 204W. HR 132. 

5 x 4' Muscle Tension Intervals (3')

I had a slight stomach bug last night, to the point where I couldn't eat dinner, so I was going to scrap this workout, but I figured I would start it and just ride endurance if I wasn't feeling great. I ended up feeling okay and other than my HR being a little elevated, it went fine and I felt pretty good. I think I am getting the form and torque right on the pedals, though I wish I had my headunit or something to display the actual torque values. I could figure it out with my power and cadence and a formula, I suppose. 

Felt okay throughout the day, but not 100%. Low on energy and stomach was just a touch sour. 

AM: 120' on the trainer. 205W. HR 119. 

Endurance ride, progressively building through zone 2. 5' in zone one on each end. I had the option for a short run, but just wasn't feeling it. Windy and moody outside. Tomorrow is a rest day, but I have the option for a short walk, which I will likely do. Need to take my rest days seriously and a short walk will be enough to keep me balanced. 

PM: 3-mile walk. HR 63. 

It was a scheduled off day, so I decided to take a walk. Windy and snowy, but I was dressed for it and it was nice to get some air and stretch the legs. I am fine taking days off as long as I can get a walk or something in.

PM: 120' on the trainer. 208W. HR 126.

+ foam rolling and pull-ups after

I was going to do a short run first, but I decided to save some time to be able to get some work done. Weight is coming down at a decent rate, thankfully and finally.

AM: 2 hours 15' on the trainer. 211W. HR 132. 

3 x 12' Sweet Spot

Signed up for the Michigan Gravel Race Series short course option. Going to try to see how high I can place and do a full season of racing this year. Solid workout. Got up early to get this in before going to a birthday party with the boys and Megan. 

276 watts (161 BPM), 278 watts (160 BPM), 280W (HR 164)

Recovery was pretty long at 8 minutes. Felt decent. Ended up doing a lifting session at the gym with a short warmup on the rower as prescribed by my cycling coach.