Run

• 1h 01m
• 5.87 miles
• 10m 23s /Mi

Legs are a little sore but seemed to stretch out during warmup, cool 39 this morning.

wu 10' with 3X30" strides
1 X 400 Z4
2 X (1200, 400, 200) Z4,full recoveries
Remaining Z2

Run #1

• 52m
• 3.10 miles
• 16m 46s /Mi

Nice clear weather for resolution run, wife and I enjoyed walk, fireworks, hot chocolate and a medal this year. Happy New Year.

Bike

• 1h 16m
• 22.30 miles
• 17.61 Mi/hr

wu 15'
5 X 2.5/2.5 Z5
remaining Z3
Total workout
875J
TSS 90.7
If .855
NP 214
Cad 88

Run #2

• 30m
• 2.90 miles
• 10m 20s /Mi

Kept an even pace this time, running at midday a nice change, off to Dennys for late breakfast with Colleen

Strength

• 30m

Stretching, core and roller

Bike

• 56m
• 18.10 miles
• -----

No Vdot bump but I'm injury free and that trumps all. Glad (I think) to be back doing watts. Watched mens cyclocross championships race in Spain, dang do they get muddy, looks like a tough/fun event. Speaking of tough, back to FTP workouts and needed the mental sixpack to finish last interval, will download later with new zones.
Dear wife and I will do our 2nd annual New Years Resolution Run at midnight, may need raingear but will be warmer than last year.

wu 10" with 3 spinups 1"
3X10' (4) Z4
remaining CD

Run

• 1h 00m
• 5.70 miles
• 10m 31s /Mi

Nice 60 degree morning, 84% humidity, family post xmas gathering last evening, nice time to catch up, great BBQ brisket and chicken. test morning, tried pacing better holding current z4 pace first 2 miles and ramping up gradually last mile. Looking at data overpaced 1st mile by 17", held on nicely 2nd mile and bumped up pace with hardest effort last .5. Not so great execution but felt good about plan. No time to do calcs but don't expect a bump up.

Strength

• 39m

Core work, stretching and roller

Run

• 35m
• 3.40 miles
• 10m 17s /Mi

Nice freeze last eve, 28 this morning but the run felt pretty good, testing on Wed, calling for rain though. Back to work already...ugh.