Workout Jigsaw Puzzle

Yesterday was a busy day because I am wrapping up work before my day off tomorrow and packing for the weekend in Hilton Head.  Lunch was 2400 meters in the pool with some drills etc, but the main work consisting of 4 x 400’s at threshold and 5 x 50 sprints. This is supposed to be a bike day only, but had to cram in the swim since I am on the road tomorrow without a pool. 

After work did a hybrid of my Tuesday and Thursday scheduled rides.  I got in a 90 minute ride with about 14 minutes at lactate threshold, and the rest just at long ride pace.  Now I need to go load the car and hit the road.  Let’s hope the diet holds up over the weekend.  Have two long workouts scheduled.

September 2

Due to family scheduling I had to watch the kids last night so my 1h 15min threshold ride had to be scrapped.  Since I have Thursday and Saturday long rides ahead no big deal.

This morning (Wednesday) I hit the road at 5am for a threshold run over 40 minutes.  10 minutes of warm-up, 20 minutes at threshold (highest effort without straining), and 10 minutes to cool down.  Covered 4.3miles over the 39 minutes, so the average pace was 9:03. During the 20 minutes at threshold I was in the 7-8min/mile pace, which for me is moving.  Felt good until the last 5 minutes but pushed thru.  Since the painful part is where you get better, it was a solid workout.

Late lunch at the pool for a 2350 meter swim with warm-ups/drills for the first 500m, 600m at medium intensity, 5 150 meter hard intervals, and a 500 meter cool down.  Took 49m 51 sec for the entire workout, including the 1m 15sec rests between the 5 intervals.  Swim feels strong.

Weekend Wrap-up

OK.  So a nice solid long weekend passed, even with dealing with some weather as well.  I decided to go long on Saturday with the ride and Sunday with the run, even though this was supposed to be a recovery week.  Was able to sleep in and hit the road at 8:30am and did 53 miles over 3 hours.  Felt good, had a nice combo of flats early and some hills late, and never got the HR into the 90% range.  Sunday was going to be a 1h/2h brick since I needed a long run, but it rained all day long.  About 6pm the rain stopped, the clouds stayed, and I hit the road at 7:30 for a 2h 06m run.  I only covered 11.75 miles so ran at a 10:46 clip, but the goal was a low exertion long run.  My heart rate only was out of zone 3 once on a nice 500ft climb over .75 miles.  That is a killer hill at mile 8.  Good news was I felt very strong at the end and could have put another few miles on with little exertion.

Goal for the weekend was to make up the long ride & run missed last weekend, but not kill myself heading into two tough weeks.  Mission accomplished.