Easy brick run, as z2/MP out, z3/HMP back. Take 5'' and get your run shoes on. Hit the road for this run.
Sports
Stretching
10m
Last night I was in bed by 9 up at 8 this morning. Boy, I must have been more tired that I would have guessed.
After cooking the fam omelets (and I had cheerios) I headed down to the cave to do my biking. I felt pretty good--I'm able to have more speed while holding withing the targeted heart rates more consistently. Hey this workout thingy is working.
I had a slow transition as a watch a segment on TV about the Buffalo Football team that turned down an invitation to the Tangerine Bowl. After muddling through my transition, I headed up Deer Hill and back on a run. Good workout, good day, very few spousal approval units used today!
MS: 2 x 15' (4') @ 95-100%/Z4-5. Remainder of time at 80-85%/Z3
Sports
Stretching
05m
I just did not have the mojo. It was a good workout, but not a great workout. I could not keep my heart at the higher rates today on the bike. Hmmmm...
Wed, Dec 17 2008
Sports
Stretching
04m
Crappy day at work. No workout today. I'm going to stretch tonight and push all my workouts on day forward. Bah Bah Bah.
WU: 10-15', 3 x 30" (30") SpinUps, in aerobars, then 3 x 2' (1') Zone 3
MS: 2 x 20' (2'). Record each 20' segment as interval. Upload workout file in CPS. Create one range that includes both 2 x 20 intervals, including the 2' rest inteval, for a total of 42' for the range. Normalized watts for range is your Functional Threshold. Enter this number in the Threshold Watts field of the Power Zones table on your CPS Homepage. Be sure to calculate your training zones and configure the date so that it applies this FT to all files going forward.
CD: Easy to Steady spin
Workout 2
Bike 1:00
MS: 2 x 20 (4') @ 95-100%/Z4-5. Remainder of time at 80-85%/Z3 For HR athletes, no testing
MS: 20' @ z2/MP out/ back Take 5'' and get your run shoes Hit the road run.
Sports
Stretching
04m
Wii Fit
36m
I got up an cranked out my 20 minute Z5 (which suck!). I think I need to warm-up more--so that I don't spend as much time increasing my heart rate during the first rep.
After that I headed up Deer Hill on a run in the rain. It wasn't that bad out there!
WU: 15' easy, including 4 x 30" strides. MS: 2 x 200, 2 x 400, 4 x 200, all @ z5/IP with full recoveries between each.
WD: 5' easy.
Sports
Stretching
10m
I did my track workout in rain today.
Tons of laps today. 4 strides (5:55, 6:13, 6:09, 6:14), 2X200 (6:40, 7:58 -- I think this is an error because I was flying), 2X400 (6:54, 6:40), 4X200 (6:02, 5:39, 6:02 and error in timing)
My z5 target pace is 7:35. So my speed was much higher than target. I have been recovering from ITBand issues and Plantar Fac and the most deadly of all a couple of months of sitting on the couch before my OS plan.
You guys are a bunch of smart people. Am I pushing it too hard to be this much higher than my Z5? Or is the an anomaly because I'm getting back into shape?
Actual training
Lap data
HR data
