Cycling-Road2:03:02 [3] 35.4 mi (17.3 mph) +1975ft
the snow melted quicker than expected so got out on the road fro a bit. I was planning on 3 hours but my legs were crap and motivation so so. got in a solid 2 hours to close out the week.
Cycling-Trainer2:00:00 [3] 47.69 mi (23.8 mph) +997ft
Zwift workout - 6x5' @ 100 + 3 x 10' @ 85
super stoked with how this went. first work at threshold this year with the exception of super short efforts during over under. ready to build on this.
ap: 223
np: 247
mp: 336
1653 kJ
2 PM
Running1:00:00 [3] 8.05 mi (7:27 / mi) +176ft7:18 / mi shoes: Hoka Napali (BLK)
maggie convinced me to "jog" with her..... was a bit rough starting out coming of the trainer session... but shocked myself that I was able to keep up and run under 7:30 for an hour... negative split too.
first run in new hokas too... after putting 400+ miles on my last pair.
normal, good sleep. been kinda dragging last couple of days.
7 AM
Running1:03:09 [3] 8.11 mi (7:47 / mi) +455ft7:24 / mi shoes: Hoka Vanquish v3 (NVY)
dog drop off and hood lap... best i've felt running in a while. odd.
12 PM
Cycling-Road1:52:42 [3] 32.36 mi (17.2 mph) +1890ft
stoked to get out. 30 degrees and another storm rolling in. i was seconds away from caving to the trainer but decided to charge.. stoked i did. stayed plenty warm as the temps dropped throughout.
super deep sleep this week. hard getting out of bed.
7 AM
Hike10:00 [3] 0.5 mi (20:00 / mi) +270ft13:14 / mi
warm up
Strength/Core50:00 [3]
deload.
2 x myrtl/hip mobility - barbell complex - 10 x push ups - sumo walk
deadlift warm up: 5 x #95, #115, #135
3x
10 x deadlift #165
10e x single arm kbs #26
60 x sit ups
3x
10e x walking lunch with kb overheard #26
10 x balance board push ups
20 x step ups 20"
10 x weighted sit ups #25
10 x toes to post
10 x kneeling plate half moon
10 x face down back ext
12 PM
Cycling-Road2:01:28 [3] 33.57 mi (16.6 mph) +2530ft
upper 20s and sunny. charged it and stayed pretty warm. just didn't want to ride the trainer for a fourth day in a row.
Cycling-Trainer1:30:00 [3] 34.2 mi (22.8 mph) +715ft
Zwift Workout - 4 x 10' Tempo (255/85%)
stoked with how easy 85% felt. perfect amount of effort.
ap: 204
np: 222
np: 284
1280 kJ
12 PM
Hike10:00 [3] 0.5 mi (20:00 / mi) +270ft13:14 / mi
warm up
Strength/Core50:00 [3]
Deload.
2 x myrtl/hip mobility - leg blaster - 10 x t-push ups - sumo walk
squat warm up: 5 x #65, #95, #115
3x
10 x squat #135
20 x kbs #35
60 x sit ups
3x
10e x front rack lunge #65
10 x spiderman push ups
10 x box jumps
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x plank kb passthrough