Bike

• 1h 02m
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Indoor Cycle Training Series - session #12, endurance

I decided to cut the trainer sessiona bit short tonight and wasn't really interested in doing much more than spinning easy. I kept the cadence in the 95-100rpm range and spent most of the time in the aerobars.

• Health data: Sleep: 3 Stress: 3 Soreness: 1 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Run

• 2h 42m 28s
• 23.00 miles
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Great training day! I started with a 7.2 mile "warm-up" that flowed directly into the 1/2 marathon and then cooled down with a 2.7 mile VERY EASY jog.

Warm-up: 7.2 miles @ 7:48/mile average

Race: 13.1 miles @ 6:23/mile average

Cool-down: 2.7 miles @ 10/mile (guesstimating the pace)

Check the race report for all the details.

• Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 4.5 Overall Workout: 5

Run

• 44m 06s
• 5.50 miles
• 08m 01s /Mi

Just a really easy run to loosen up a little and get some blood moving through the muscles. My calves are sore from the track work yesterday.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 9 Overall Workout: 3

Run

• 1h 15m 37s
• 10.45 miles
• 07m 14s /Mi

Mile Repeats. I could have done my workout in the nice sunshine but no...I had to be lazy all day and didn't get to the track till almost 6pm and ended up running the last 3 miles in the dark. A couple of my recoveries went a bit long...I had to fix my HRM strap after #1, needed a quick pee break after #5, and needed to stretch my claves a little after #6.

I still can't seem to run these very cpnsistently. Sure, I'm getting them all at or under my goal of 6:12 but I'm not very good at feeling the pace. I think 6:12 is a bit past my comfort zone. Back when I was running 6:24 repeats for Richmond I could quickly setle into a nice easy groove and just cruise. Now that I'm running 6:12 I'm not able to relax and it takes a lot more focus to hold the effort level. That's not necessarily a bad thing because I'm still running them fast enough but i think that extra effort is making it hard for me to relax and run consistently. I typically go out way too fast on the first 400...it's like I'm worried about falling behind the pace.

WU: 1 mile building from 8min/mile to 6:30/mile - 7:03, HRavg - 137bpm HRmax - 155bpm

Mile #1 - 5:54, HRavg - 162bpm HRmax - 168bpm

1:30 recovery walk, ending HR - 128bpm

Mile #2 - 6:02, HRavg - 164bpm HRmax - 172bpm

1:00 recovery walk, ending HR - 137bpm

Mile #3 - 6:08, HRavg - 168bpm HRmax - 172bpm

1:00 recovery walk, ending HR - 141bpm

Mile #4 - 6:08, HRavg - 170bpm HRmax - 174bpm

1:00 recovery walk, ending HR - 142bpm

Mile #5 - 6:12, HRavg - 170bpm HRmax - 174bpm

2:00 recovery walk (bathroom break), ending HR - 130bpm

Mile #6 - 6:06, HRavg - 169bpm HRmax - 174bpm

1:30 recovery walk (stretch), ending HR - 126bpm

Mile #7 - 6:07, HRavg - 166bpm HRmax - 173bpm

1:00 recovery walk, ending HR - 145bpm

Mile #8 - 6:11, HRavg - 168bpm HRmax - 171bpm

CD: 1 mile (400m walk, 800m jog, 400m walk) - 11:43, ending HR - 108bpm.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3

Bike

• 1h 29m
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Indoor Cycle Training Series - session #11, breakthrough

I was expecting an easy endurance session (that's what was on the schedule) but we ended up doing a typical breakthrough ride. My legs were feeling decent but a nice recovery day would have been welcome. Anyway, we did the usual...a combination of spin-ups, big gear intervals, steady-state grinds, and hill climbs. I took everything at one notch below what I would normally do so the overall intensity was a bit lower but it was still a good effort. I took a 10min easy spin to cool down.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 8.5 Overall Workout: 3

Run

• 1h 09m 03s
• 10.10 miles
• 06m 50s /Mi

Ran my usual 10 mile loop. I decided it's time to start adding some tempo and race-pace work into my training so I planned to incorporate a ~40 tempo session into this run. I started with about 9min of warm-up and then let it rip. Oh yeah...I did my lifting immediately before the run for a little extra challenge :) I was actually going faster than I thought. I figured I was doing 6:40-6:45/mile but it turns out I was a bit under 6:30/mile. Not bad for a solid Z3 run...just barely breaking into Z4 at the end.

1.25 miles in 9:10 (7:20/mile), HRavg = 138bpm

6 miles in 38:42 (6:27/mile), HRavg = 162bpm

2.85 miles in 21:11 (7:26/mile), HRavg = 154bpm

Strength

• 30m

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 1 Hours slept: 7 Overall Workout: 4