Saturday: Hard 30′ (very hard)

No PB for me today.  I tried, but by 10 minutes into it, I pretty much knew I couldn’t hang on to the required pace.  I slowed down a bit and just hung on.  It was a season best, but no where near what I think I should be able to do.  It was my 7th straight training day, versus doing the 5K after a rest day.  I’m not too bummed out about it and I’m looking forward to getting into my sprint and power mesocycle on Monday.

2K warmup

Screen Shot 2016-01-16 at 7.20.11 PM

Workout Summary – Jan 16, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_07:44.6_|_01:56.2_|_223.3_|_21.0_|_135.5_|_ 64.9% _|_12.3_|_10.6

The main event.  Target split for a PB was 1:48.8.  I fell behind target after 10 minutes and never got back.

Screen Shot 2016-01-16 at 7.24.49 PMScreen Shot 2016-01-16 at 7.25.21 PM

Workout Summary – Jan 16, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_08133_|_30:00.0_|_01:50.7_|_258.2_|_25.5_|_171.6_|_ 90.5% _|_10.6_|_10.1
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01387_|_05:00.0_|_01:48.2_|_276.6_|_25.4_|_156.7_|_ 79.9% _|_10.9_|_10.9
02_|_01379_|_05:00.0_|_01:48.8_|_272.0_|_25.6_|_170.2_|_ 89.5% _|_10.8_|_10.6
03_|_01356_|_05:00.0_|_01:50.6_|_258.6_|_25.4_|_172.1_|_ 90.8% _|_10.7_|_10.2
04_|_01337_|_05:00.0_|_01:52.2_|_247.8_|_25.0_|_174.0_|_ 92.2% _|_10.7_|_09.9
05_|_01329_|_05:00.0_|_01:52.9_|_243.5_|_25.2_|_177.0_|_ 94.4% _|_10.5_|_09.7
06_|_01345_|_05:00.0_|_01:51.5_|_252.2_|_26.4_|_179.7_|_ 96.2% _|_10.2_|_09.6

Then a 2K cool down.

Screen Shot 2016-01-16 at 7.21.58 PM

Workout Summary – Jan 16, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:28.4_|_02:07.1_|_170.4_|_19.9_|_149.3_|_ 74.6% _|_11.8_|_08.5

Probably take a rest day tomorrow.

 

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