Bike

• 1h 00m
• 20.00 miles
• 20.00 Mi/hr

Tried to do a 2x15 AT. Failed on the second interval about 10 min in

Run

• 38m 39s
• 4.50 miles
• 08m 34s /Mi

4 miles at 7:40 pace. Legs a bit heavy from last nights FTP disaster.

Strength

• 20m

core/strength

Bike

• 1h 30m
• 32.00 miles
• 21.33 Mi/hr

computtrainer FTP test
Don't know why I'm going backwards! :( I felt good until 8 minutes left. I think it was a mental wall. It was suggested I do more long interval work like 2x20'@AT I'll have to give that a try for Thursday workouts. I do have a sinus infection and sleep has been lacking these last 8 weeks due to work. I don't know! I can come up with a 1000 excuses but bottom line is I need to figure out a way to move forward.

Run

• 38m 36s
• 4.50 miles
• 08m 34s /Mi

Strength

• 20m

core/strength

Run

• 1h 25m 12s
• 10.50 miles
• 08m 06s /Mi

.25 WU
1-3miles progress 8:00 to 7:40 pace
3-9 7:40 pace
1 mile 7:00 pace
.25 miles 6:30 pace

Long run finished strong

Bike

• 55m
• 18.50 miles
• 20.18 Mi/hr

Strength

• 15m

Core/strength

Run

• 52m 19s
• 6.50 miles
• 08m 03s /Mi

Worked on raising my recovery to a 7:40 pace again
WU 1 mile
1x.5 miles @ 7:00 pace .25 recover
2x.5 miles @6:30 pace .25 recover
1x.5 miles @ 7:00 pace .25 recover
Stay at 7:40 pace
1x .25 3% grade .25 recover
1x .25 4% grade .25 recover
1x .25 5-7% progressive grade .25 recover
1x .50 4% grade .25 recover
1x .25 3% grade .25 recover
CD .25