January 14

Bike

2h 15m
44.00 miles
19.56 Mi/hr

120 minute ride at zone 1--ride how you feel, but don't go too hard and don't exceed zone 1.

2:15 ride.
1st hour: 155w, 89rpm, 117bpm
2nd hour: 160w, 92rpm, 126bpm
15 min: 147w, 92rpm, 134bpm

Run

17m 04s
2.19 miles
07m 48s /Mi

Transition Run:
Then, 15 minute run at zone 1-3. After 5 minute warmup, 3 x 1 minute at 10K race pace (openers) with 2 minute easy jog recovery.

17min run: 151bpm, 2.19 miles, 7:51 pace
5' WU = 152bpm, 0.63m, 7:58 pace
1' = 157bpm, 0.15m, 6:43 pace
2' = 153bpm, 0.24m, 8:28 pace
1' = 158bpm, 0.16m, 6:26 pace
2' = 153bpm, 0.24m, 8:28 pace
1' = 158bpm, 0.16m, 6:11 pace
2' = 146bpm, 0.23m, 8:38 pace
1' = 157bpm, 0.16m, 6:11 pace
2' = 154bpm, 0.23m, 8:42 pace

Run would have been better but my toes were frozen. Was surprised that I could get to the 6:11 pace consistently but this was probably closer to a 1 mile pace than a 5k or 10k pace....

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January 13

REST DAY

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January 12

Run

45m 01s
5.97 miles
07m 32s /Mi

45 minute run at zone 1-3. Five minute walk warmup. Run first 15 minutes at zone 1 and remainder at half marathon race pace.

1st 2 miles = 15:46 (7:53)
2.11 miles = 15:45 (7:27)
1.58 miles = 11:28 (7:14)
0.27 miles = 2:02 (7:30)

TE=4.3
AHR=152

Good run but R achilles was at about 80%. Still felt it most of the run.

Swim

42m
2351.27 yards
01m 46s /100 yards

300 (5:15)
:45RI
MS (Pyramid - Negative Split)
100 on 1:50 (1:32)
200 on 3:40 (3:22)
300 on 5:30 (5:03)
300 on 5:30 (5:03)
200 on 3:40 (3:17)
100 on 1:50 (1:30)
:60RI

500 for time (8:24; 1:41/100m; splits=1:35, 1:44, 1:45, 1:42, 1:38) :60RI

CD:
150 easy

Sport

Yoga
30m

Morning yoga post-run

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January 11

Bike

1h 53m 07s
39.00 miles
20.69 Mi/hr

60 minute ride at zone 1-3. After 20 minute warmup at zone 1:

1:00 max effort; 1:00 easy spin;
2:00 max effort; 2:00 easy spin;
3:00 max effort; 3:00 easy spin;
2:00 max effort; 2:00 easy spin;
1:00 max effort; 1:00 easy spin; Maintain at least 95 cadence on these intervals.

Ride remainder at zone 1 and focus on pedaling round circles.

Intervals (AvePwr; AveHR; AveCad)
#1: 393w, 137bpm, 101rpm
#2: 303w, 137bpm, 90rpm
#3: 308w, 143bpm, 85rpm
#2: 336w, 146bpm, 90rpm
#1: 357w, 138bpm, 92rpm

remaining 22' of planned ride: 182w, 135bpm, 88rpm

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January 10

Run

10m
-----
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45 minute TREADMILL run at zone 1-3. Five minute walk warmup.

After 20 minute run warmup at zone 1, run 5 x 2 minutes at 15 seconds faster than half marathon race pace with 3 minutes easy jog recovery. Walk 5 minutes to cooldown.

I ran for about 2 minutes and the R achilles was still sore, I walked 5 minutes, tried to run again for 2 minutes and decided to stop. Instead did 40 minutes on running/elliptical trainer. I feel better today/Wednesday.

Stretched for additional 15 minutes post run (stretched for 15 minutes pre-run but that didn't help).