Nice easy evening spin. Just felt like getting outside and stretching the legs out - they were pretty tender from the LT test this morning.

Run LT Test.
10' warm up: 151avg/154max, avg pace: 10:00
Start 30 min. TT:
10': 168avg/179max, avg pace:9:05
20': *184avg*/193max, avg pace: 8:00

Holy cow! Last time I did a run LT test was September and that resulted in a LT of 174. I was floored when I was half way through the last 20' and I was holding 180+. The only difference from the last test was temperature (37 vs. 90 deg) which I'm sure can have a little affect, but it's out of my control. This means I've been slacking BIG TIME on all my runs and explains why I've been very comfortable spending the majority of my long runs in the mid 160s which I thought was upper Z3. Turns out that all my zones were exactly an entire zone too low! My Z2 runs have been in Z1. I assume this is from quality training and not a fluke. When I last did the test I'd only been training seriously for 3 months. And in fact, when I did that test, I didn't even make the entire 20' because I totally crashed and couldn't finish. Very motivating finding...I can't wait to implement the new zones.

I just read in "Going Long" that increases of 5-15 beats per annum in LT are possible in the early years of training. That would certainly be the case with me so I guess this is legit.

Trainer:
20' z1
2'@ 19mph
1:30 @ 20mph
1:00 @ 21mph
All intervals on 2' rest
15' Z2
Avg cadence: 93
Don't know the numbers of the cassette rings I used, so I went off speed which was kinda fun.

WU: 2x50, 100
200 ez
Drills:
100 side
100 one arm
100 fist
200
100

Ran to the track and calibrated the speed sensor on the HR monitor. Out 304 and back with 25' Z3, then back on the track to check pace and finished up in high Z2. Good run altogether. Main focus was running for 1:40 which was accomplished. Purty durn chilly until the sun came up.

Easy run after dinner to keep the legs moving.

Sans HR monitor....short, but it felt great to be outside. Tons of geese around east of 301.

Watson Rd. loop backwards. 3 pickups, last one was uphill. It's been a loooong time since I ran in the morning before work. Nice way to start the day.

Core part I after run

Hoping for a short ride after work if I can get home in time.  Got the new computer on the bike - if it's reliable, this is one sweet computer!