Monday - nice run at Marshall Mesa. 6 miles, 1 hour. Lots of walk breaks and a few photo stops. Get rid of those and the monster hill and my "just running along" pace is in the mid 8s.
Tuesday - worked too much, no workout. I did roll out with the trigger point tools. Recovery, "pre-hab" and smart hard workouts is the approach I'm taking this year.
Wednesday - another not great work day. But...got on bike in evening. 45 minutes with 2x8' (2') @ FTP (165 watts)
Thursday - FastFeet workout. on the treadmill.
WU: 1 mile zone 1(9:34/mile) @ 1%.
(average HR for the WU was 144bpm)
3x30sec (30sec rest) @ 7.5% @ 9:34/mi
3x20sec (40 sec rest) @ 10% @ 9:34/mi
3x20sec (40 sec rest) @ 12.5% @ 9:34/mi
then 3:14 at 8:27 pace...until HR hit 170bpm
I like this workout. Gets the cadence up. Was very focused on holding good posture during the intervals, tight lower abs and keeping my lower legs relaxed
Friday - Off. Rolled out with Trigger Point tools
Saturday - Bike: 1 hr w/ 3x8'(2') @ FTP (~165 watts)
Sunday - Run: BONK...damn it. I need to stop doing this. Didn't eat enough breakfast, ran at noon...lasted ~30 minutes and got light headed. Walked it home. 5 miles...when I was running it felt pretty good. Need to fuel properly, I can not afford to waste workouts.
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