Silver Spring,MD 
  • 1h 00m
  • 5.35 miles
  • 11m 13s /Mi

60 minutes tempo
wu: 15minutes, rPE 3
main: 6 x (3t, 2r) 3t at RPE 7-8, 2r at RPE 2
cd: 15 RPE 2-3

Interval paces (run and recovery walk)

1 = 9:45
2 = 10:00
3 = 10:17
4 = 10:13
5 = 10:46
6 = 10:58

Had a blast with MR2tony last night. But man am I tired today. The workout tonight was quite good but seriously one of the harder workouts I've done on my own for a VERY long time. Forgot how hard tempo and interval work is. Haven't REALLY done that kind of work since College. Oof. Will be going to be SUPER early tonight.

  • Health data: Sleep: 1 Stress: 3 Soreness: 4 Fatigue: 2 Hours slept: 6
  • 1h 07m
  • 18.89 miles
  • 16.92 Mi/hr

60 minutes : 35 minutes at RPE3, then tempo of 4 x (6t,2e). Keep 6t at RPE 5-6 which is under lactate threshold.

  • 30m
  • 3.09 miles
  • 09m 43s /Mi

30 minutes at RPE 3

Brick Day.  I actually had to force myself to slow down on the run.  Hit the button on my watch, took off running and the legs felt really good.  Looked down at the watch and I was going 8:02!!!!!!  Whoa there big shooter.  So I slowed the turnover down a little bit and was sitting at about 9:05 for most of the first mile.  Finally got the legs to slow down a little more to get the HR down to 168 and held it there at about a 9:40 pace the rest of the way and then really knocked it down the last little bit just to take it easy.  I'm hoping that is a sign of things to come.  Last year, I would be lucky to do 30 minutes without a ride before it without dying at that pace. 

On a different note, should be interesting to see what happens in the mini-super Tuesday election today.  Maybe the primary will be over after today, because frankly, I'm getting tired of it.  Talk about "the longest season".  Thank god it only comes around every 4 years.

  • Health data: Sleep: 2 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 6 Overall Workout: 4
  • 51m 49s
  • 2103.12 meters
  • 02m 28s /100 meters

wu: 6 x 50, odd swim, even kick.
main: 3 x 600, 1 is RPE 3, 2 is RPE 9 for first 100 then RPE5, 3 is RPE 5
cd: 200 easy

Awesome workout tonight.  Felt really, really good.  Especially the high RPE at the start of the second 600.  It was pretty tough but I was actually able to get my HR and breath down before I finished the second 100 and I was still going at a high RPE.  Felt good.

Well, I'm a bachelor tonight and tomorrow night.  Beth is in Toronto.  Will probably go to the gym in the morning and see if Tony is up to going out tomorrow night.   

  • Health data: Sleep: 5 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 8 Overall Workout: 4
  • 32m 46s
  • 3.49 miles
  • 09m 23s /Mi

Freebie day!

I did an easy run in Iowa. With hills and I still did an obscenely easy run and did it with the pace above. I'll take it. Can't wait to see what the speed work will do.

Glorious day today.  Glorious.  Wishing that it would stay like this permanently.  But it won't.  Still, it was nice to run outside today.  Loved every, glorious, 3.5 miles of it.  Can't wait to do it again. 

  • 31m 39s
  • 1280.16 meters
  • 02m 28s /100 meters

1000 time trial. Will use the time for later workouts

Time trial was no where near as good as I wanted it.  I was hoping for sub 20:00 but combo leaky goggles and the hint of calf cramps had me going slower.  So I've got a 2:10/100 pace, but I'm half tempted to set my 100 pace at 2:00, or at least 2:05.  I guess I'll see this week and adjust accordingly.

Heading out to Iowa tomorrow. 

  • 30m 09s
  • 8.10 miles
  • 16.12 Mi/hr

More spinning like Tuesday, all in small chainring
wu: 10minutes at RPE 3
main: 5x (2t, 1r) 2t at RPE5, 1r at RPE 2
cd: 5 minutes at RPE 2

Well, it is definitely easier to pass the time on a drainer when you have something to do on it other than peddle.  Kind of like the tempo work thing.  Passes the time a little faster.  Then again, these are only 30 minute workouts.  Looks like next week will pick up quite a bit.

Leaving for Iowa in the morning.  Visiting Beth's aunt and uncle.  He just got out of a heart valve surgery.  Always nice visiting them. 

Sounds like it may actually warm up a bit this weekend.  I hope. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 4

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