- Two bike interval sessions and one tempo run in the middle of the week.
- Nailing my 150's Friday night: 2:14, 2:12, 2:11, 2:10, 2:10 (booyah!)
- My first outdoor ride on Saturday with Dee Dee at Columns Drive.
- Hitting the perfect distance (8 miles) on my 1:25:00 LSD run Sunday.
Short term? After my first week, my body was trashed. When I feel like that, I try to put it into perspective with my past experiences. I would roughly equate it to being at the middle of Ironman training or somewhere towards the end of Ironman Augusta 70.3 training. I was so ready and thankful for my rest day on Monday.
When Tuesday rolled around, I was a bit concerned about how my body would react to another round of the same type of stuff. The ultimate test of any training plan is reproducible results. My goal for my Tuesday interval session is to get to 3x8 minute intervals in Zone 4. I have been steadily progressing up the 4 minute interval chain, doing 3, 4, and 5 intervals respectively over the last three weeks. This week, I upped the interval time to 5 minutes and reduced the reps to 4. My body performed beautifully.
After my ride, I had dinner before heading out the door for my 30 minute brick run. It was 8:30 PM at night, dark and cold. The hills around my house added another dimension, and I worked hard to keep it a Zone 2 effort.
The training load graph, as expected showed this bike interval session to be easier than the one from last week, but the run outside more than made up the difference. Having some measure of stress from my workouts is giving training a whole new perspective. I've also been dialing in my nutrition during this off season, and it shows. I can't wait for the weather to warm up so I can shed some of this winter poundage!
Happy hump day, y'all!