Of Mice and Marathons

AM/Lunch: 11.6 miles on the treadmill, averaged 7:48. HR 144. 

13x3' Subthreshold (40-45")

I slept until 10:15, which is later than I have slept in a LONG time. Got in a solid session. Started more conservatively than last week and did them in sets rather than progressing more aggressively and I think the effort was closer to what it should have been. First 5 reps @ 8.7 MPH, second 5 reps @ 8.8 MPH, and last 3 @ 8.9 MPH. 

Sweat a ton even with dehumidifiers running. 

+ weights and 30' sauna. HR 84.

AM: 6.2 miles, averaged 9:36. HR 121. 

PM: 2 hours 45'. 49.3 miles @ 17.9 MPH. 208W. HR 130. 

4 x 8' Threshold + 10 x 1' On/30" Off

I was going to do another run, but it was a beautiful day and felt like riding my bike. Turned it into a workout and it went quite well. Best 8' power all year. 

293, 290, 293, 300. 1' intervals were 325-380 depending on the terrain and if I had a turn. Trying to work on bumping up my threshold. It is far too low and I struggle to cover harder moves in races, though I am unsure of when my next bike race is. 

AM/Lunch: 12.4 miles, averaged 7:53?. HR 144.

35' Continuous Subthreshold

35' progressive warm up, then 15' around very light subthreshold (more moderate to steady). I was going to do 3 x 15' Subthreshold, but after the first rep I hit reset on the treadmill and when I restarted I felt good, so I just rolled with it and did 35' straight. I did 8.7, 8.8, 8.9 each for 10' and then 9.0 for 5'. Ended up with 5.13 miles in 35' or 6:49 pace, which was decent. HR 156 for the 35' though I had about 3' rest and started the treadmill over. 

A solid week. 67 miles and just shy of 2 hours of subthreshold work. 21% quality, which is not actually that high. With this method I think 25-25% is not atypical, but 2 hours of quality of plenty for now. I will try to keep thinks at least at 100k a week I think and see where things go. Might have to give up some bike time, but maybe just adding time to my Saturday rides to make up for some of it.