Running (Road) 57:43 7.0 mi (8:15 / mi) +264ft7:58 / mi ahr:118 max:148 shoes: Road N3 Black/Black
Super mellow jog on the road so not to slip and fall on all the crazy ice covering everything. Also my legs are really really sore, worse than yesterday. Post run it is hard to even walk around. Maybe I am not recovered enough from Hurt to go into full training mode again?
4 PM
Biking-Trainer (Trainer) 1:20:01 21.0 mi (15.7 mph) +19ft ahr:100 max:149
Joined in on the Wahoo Kickr class at Sessions:6. These are killer, I really want one of these trainers.
Spin-Up #1
Warm Up: 10 min @ 75 W (Zone 1, 0-139 W)
90 to 135 rpm, increase 5 rpm every 60 sec. Easiest gear.
Spin-Up #3
Warm Up: 3 min @ 150 W (Zone 2, 140-189 W)
95-150 rpm, increase 5 rpm every 15 sec. Easiest gear.
Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy
Strength ILT (L)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Left leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)
Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy
Strength ILT (R)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Right leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)
Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy
Neuro-Muscular ILT (L)
Work: 1 min @ 50 W (Zone 1, 0-139 W)
Left leg only @ 80 rpm, low muscle tension, change positions each minute (tops, drops, tops)
Neuro-Muscular ILT (R)
Work: 1 min @ 50 W (Zone 1, 0-139 W)
Right leg only @ 80 rpm, low muscle tension, change positions each minute (tops, drops, tops)
Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy
Strength ILT (L)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Left leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)
Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy
Strength ILT (R)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Right leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)
Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy
Aerobic Strength Interval
Work: 8 min @ 225 W (Zone 3, 190-227 W)
Big gear, low cadence (55 rpm), high muscle tension, standing "climb". HR limited to 80% of max.
Repeat 10 times
Aerobic Strength
Recovery: 45 sec @ 225 W (Zone 3, 190-227 W)
Same as Aerobic Strength Interval
Surge
Work: 15 sec @ 375 W (Zone 6, 303-2000 W)
accelerate 15 rpm, standing. HR will exceed 80% for small durations with each surge.
Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy.
Repeat 2 times
LT Interval
Work: 6 min @ 238 W (Zone 4, 228-264 W)
Cadence 90-100 rpm. HR to reach LT HR by the end of the interval.
Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy
Spin
Work: 3 min @ 75 W (Zone 1, 0-139 W)
Small gear, high cadence (120+ rpm), light muscle tension.
Cool Down
Cool Down: 2 min @ 50 W (Zone 1, 0-139 W)
Easy.
Running (Trail) 1:08:59 9.21 mi (7:29 / mi) +792ft6:56 / mi ahr:138 max:176 shoes: Road N3 Black/Black
Warmup
4x3mins uphill at 5K effort
Cooldown
Kicked my ass. Was supposed to be 5x3minutes but bagged the last rep due to how I was feeling. Better safe than sorry right now. First run with any real effort in the comeback. GZ came out to play also, great to catch up with him
4 PM
Biking-Trainer (Trainer) 45:02 [1] 11.0 mi (14.7 mph) ahr:101 max:123
Recovery ride on the trainer after work
6 PM
Mobility/Massage/Recovery45:00 [1]
MWOD at the gym, really liking these. Since I am the only one that shows up every week, others hop in and out, she is making it more focused on my mobility issues to help me with running, ect.... good stuff.
Running (Mix) 1:33:45 12.55 mi (7:28 / mi) +736ft7:05 / mi ahr:163 max:183 shoes: N2 Black/Green
Easy long run with Bob around the Louisville area. Shooting the shit and talking about Boston training ideas for me. Think it is time to get back after again. He is surprised on my bounce back from Hurt.
Biking (Mix) 1:51:20 25.06 mi (13.5 mph) +1158ft ahr:114 max:159
Easy to moderate paced aerobic ride on the MTB. Just out enjoying the awesome afternoon.
4 PM
Mobility/Massage/Recovery1:00:00 [1]
Hour massage right after the ride. Man I needed that!