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Training Log Archive: Zippy

In the 7 days ending Apr 5:

activity # timemileskm+ft
  Road Bike4 4:51:08 32.3 51.98 2402
  Run3 2:41:16 11.03 17.75 619
  VASA4 1:00:00
  Total6 8:32:24 43.33 69.73 3021

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Sunday Apr 5 #

VASA 15:00 [3]

3 x 30 on straps. Level one, no band.

Run 1:15:05 [3] 9.0 mi (8:21 / mi) +350ft 8:03 / mi

Aerobic long run work PT. From the office, east on the bike path, up to Hunter's Lot, then onto the single trail to the 3 min mark, then back on Alta Calle, short out and back on LPD to make the time goal. Prescribed at 1hr 50 mins, but just don't have the time right now.

Tired from yesterday's workout.

Saturday Apr 4 #

Road Bike 2:00:00 [3] 32.3 mi (16.1 mph) +2402ft

Big Loop on Zwift. Warmed up for 45, then 2 x 20 SST with 5 mins recoveries. Rest in Z2.

222W, 158AHR, 171MHR (594w blast (177HR) to nab the Daredevil Achievement, also unlocked colored socks. Woo!)
212W, 164AHR, 172MHR

Rough one. Got it done, though.

Last block:
208W 156AHR 167MHR
209W 164AHR 168MHR

Run 16:11 [3] 2.03 mi (7:58 / mi) +95ft 7:38 / mi

Transition run. Pretty blown after my ride, normally eat around 1100, but wound up getting on right then, so put Tailwind in one of my two bottles and hoped it would be enough. NOPE. Made it, but really blown and emotional at the end of this.

Friday Apr 3 #

VASA 15:00 [3]

VASA, 3 x 30, level one, no band

Road Bike 1:01:00 [3]

Zwift , MHR 138 is about 171W

Thursday Apr 2 #

VASA 15:00 [3]

VASA, 3 x 30 on straps, level one, no band.

Run 1:10:00 [3] +174ft

Tempo 10's

Warmed up for 20 mins, then 3 x 10 at 174-180 with 3 min recoveries. Cool down back to the car.

Garner Valley laps on the dirt, in the wind. Gonna get strong out here.

6:58, 6:59, 7:02 pace.

7:06, and 7:15 last block, missed 3rd set - STRONGER

Wednesday Apr 1 #

Road Bike (3 x 12 big gear) 50:08 [3]

Big gear, low cadence work. Watching Nathan so Catherine can go to work - short on time. Trying to get Zwift on the laptop and wasted way too much time playing computer enginerd so I only got one interval out of three. MEH again.

BUT...the one interval I got was 240W, YES.

Not like there's a race anytime soon....

Tuesday Mar 31 #

Note

Day off. We're down to solo units on some days to minimize human contacts during the shelter in place order. No time to PT since I was the only officer on duty. First world, essential employee "problems".

Monday Mar 30 #

VASA 15:00 [3]

3 x 30 on straps, level one, no band.

Road Bike 1:00:00 [3]

Zwift on the trainer at work.

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