BIKE: about 31 miles in 1hr 40 mins. 16x3:30 (30) at 80-85%. Anaerobic threshold ride, to learn to hold a high pace/effort over a long time. Keep HR above 75% in the 30s rest interval.
RUN: speedwork: ladder of 1600/1200/800/400. Times were: 7:05/5:16/3:22/1:40. Ave HR's were: 161/167/168/163. I was running darned close to max, so do those HR times constitute some threshold HR number?
I never made it into work, but I worked all day. So much for that vacation I was hoping for. I sat at a computer all day (except with biking and running) and typed typed typed. Boring. But, I did get a lot done so I can't complain. By the time I got to speedwork, I had some pent up energy to burn.
The bike ride sounds like a swim set with its 16 repeats. I enjoyed it though, made the time fly focusing on just 4 minutes at a time. Sometimes I joke with myself that I'm going to do IMWI in intervals.
The run cleared the spiderwebs and mental fuzz, leaving me refreshed and clear thinking. I didn't get much warm-up, only 2 partial laps around the track, but I managed to find a good gear. I was amazed to find that if I subtract my CD (2mi in 20mins) my time would be 4.3 miles in 33 mins?!?! A PR?! Maybe I should do IMWI in intervals!
I noticed that at the end of each interval that I would start passing people in my group. A nice feeling, but I don't know if they were flagging or I had more finish power. All this base building and long slow training doesn't lend itself to speedwork, but I'm feeling really good so far this year!
TB was at the track too--he has 104.5 days to go, meaning I have 118.5 days!
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