Friday full rest, PT with JH
Saturday RIDE 50 miles !! in 3:08 on the MCT
Saturday BRICK 1 min run in 20 mins total, LOL!
Sunday RUN 6.5 miles with 4x8min intervals in 61 mins, out of 9 miles in 1:45
Monday RIDE 25 miles of TGP loops and work commute
Whew! Love me some Memorial Day weekends :)
Friday -- JH and I discussed Tuesday's 6 min intervals, he granted permission to try 8 min. But he didn't say how many..... [give me an inch, I'll take a marathon!]
Saturday up early to ride the MCT on my own, goal of 3 hours or 50 miles. Turns out they happened together. What a great day to ride, less pollen than 2 weeks ago. I kept the pace kinda easy but still on the move. No fuel, just water. And unlike last week, this time I had the aerobottle and extras to refill. I rode from Culver's to the end of Goshen, then extended out on Wanda thinking I might could see some river. After a while of bumps and wind and fatigue, I turned around with no river or Confluence Tower sighting. Later looking at a map I realized I was going south, not west. Loooooong time before I'd see river, ha!
At the turnaround at 1:15 I was just starting to feel some fatigue, but not hungry. Just dulled, and distracted by the fact that only after I passed the porto potty I needed to pee. Humph. I did an out n back towards E-ville, bathroom locked at the ball park. Then out n back on Nature to porto potty, this part of the trail had awful tree root bumps that kept me out of aero. At least they were highlighted pink for me to see with paint!
These little out n backs left me almost on time/distance goal. I just did an extra spur to the south then back to truck right on goal. The last 8 miles felt great, I could have gone more. But I wanted to at least try a brick run. Walking warmup then.....only 1 min run. Just wasn't there. Yet. No issues with this ride, and the lack of fueling during and after surprises me --I do OK with it.
Sunday! Funday! Drove out to the Greentree/Meramac trail to simulate a track-like flat run without the track. WU as usual with 2' min walk/run then started off on the 8 min intervals. My legs were a bit heavy and it was warm, I'll blame that for the elevated HR in the 150 range. But it didn't drift higher, and dropped fast in the 2 min walk interval to rest. So I kept going. By the 4th interval, I was done with 8 mins -- mentally and physically. Of course, I didn't stop there. I walked about 6 mins then did the out n back south/west of Simpson lake. The problem was I didn't brink a water bottle because I thought I'd turn around at the truck (where my squeeze was waiting for me), and instead I'm doing this Simpson route. 3' run/2' walk until done. I felt this -- my left IT/quad/leg was pained in the weight bearing phase of the stride. But all good numbers for HR and cadence.
Monday! Another Funday! Met with BE for a resurrection of the TGP monday rides. We got in a full 3 loops this time, each progressively faster: 17:48, 17:11, 16:38. Setting a high bar for subsequent rides, we are. This felt amazingly good after the previous two days, thought I'd be suffering (and I was up late Sunday night) but nope nope nope. Resilient, I am. When I want to be. And BE is there to push the pace. :)
After the TGP, rode to lab for short mouse work, then home for a total of 25 miles or so in a little under 2hours. Was home by 9am! Spend the day doing gardening and patio work. Super productive day.
NUMERICS for all but Monday: 8 hours and 44 mins, that is SBR only no W or BC
SWIM 4400 y
BIKE 80.8 miles
RUN 11 miles, with 6' and 8' intervals
BIKE COMMUTE 2 miles
WALK 16.8
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