Thurs: 3 x 20′, Fri: Rest, Sat: 4 x (3’@28,7’@18)/1′, Sun: 4 x 20′

Tough week last week.  Quarterly business reviews and lots of issues at work.  I had time to train (mostly), but no time to write it all down.  So, now I try to catch up.

Thursday: 3 x 20′ / 1′ Cat VI

I had meetings starting at 8 am, so I didn’t have time for 4 pieces.  I settled for 3.  Not much to report.  It was a fine workout.  Rock solid HR with basically no drift in the last 40 minutes.

          Workout Summary - media/20180118-1245320o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|14654|63:00.0|02:09.0|179.1|17.5|141.1|149.0|13.3
W-|14480|60:00.0|02:04.3|181.6|17.6|141.1|149.0|13.7
R-|00176|03:00.0|08:32.5|064.8|12.2|137.8|149.0|02.3
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|04827|20:00.0|02:04.3|181.1|17.3|136.2|144.0|14.0
01|04817|20:00.0|02:04.6|181.4|17.7|143.0|147.0|13.6
02|04835|20:00.0|02:04.1|182.4|17.7|144.3|149.0|13.6

2018-01-18 07.41.55

Friday: rest day

I was intending to workout.  But I had to meet someone fixing my furnace in the morning, go to the dentist at noon, then get to work, and after work, meet a candidate for a quick drink.  I had no time to train.

Saturday:  4-6 x (3′ @ 28, 7′ @ 18) / 1′

By all rights, I should have been fresh as a daisy, but I didn’t feel that way.  My target paces were 1:48 for the r28 (Cat III) and 2:05 for the r18 (Cat VI).

I did the full set of PT exercises include the core work.

I started with a 2k-ish warmup, with bumps to Cat III pace.

          Workout Summary - media/20180120-2006130o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|02060|08:05.0|01:57.9|224.6|22.1|145.4|163.0|11.5
W-|02060|08:06.0|01:58.0|217.6|21.5|144.4|163.0|12.1
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|163.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00400|01:34.2|01:57.8|185.3|17.6|111.8|136.0|14.5
01|00100|00:22.2|01:51.1|246.9|23.1|139.0|141.0|11.7
02|00300|01:13.1|02:01.8|198.1|19.1|144.6|146.0|12.9
03|00200|00:42.9|01:47.3|277.8|27.0|147.9|152.0|10.4
04|00300|01:13.8|02:03.1|197.7|19.6|154.3|156.0|12.4
05|00200|00:43.1|01:47.8|270.8|26.3|153.8|155.0|10.6
06|00300|01:13.1|02:01.8|197.7|19.4|157.8|159.0|12.7
07|00200|00:42.7|01:46.6|281.5|27.6|157.9|160.0|10.2
08|00060|00:20.8|02:53.6|177.2|25.2|161.2|163.0|06.9

The main set was brutal.

         Workout Summary - media/20180120-2005350o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|12926|54:57.0|02:07.5|201.7|20.8|161.3|179.0|11.3
W-|12544|50:57.0|02:01.9|197.3|19.9|161.6|179.0|12.6
R-|00388|04:00.0|05:09.3|046.7|18.0|157.0|179.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00845|03:00.0|01:46.5|282.7|28.3|147.0|167.0|10.0
01|01696|07:00.0|02:03.8|184.8|18.1|159.0|168.0|13.4
02|00840|03:00.0|01:47.2|279.6|27.5|160.8|175.0|10.2
03|01684|07:00.0|02:04.7|181.2|18.2|164.5|175.0|13.2
04|00825|03:00.0|01:49.1|276.9|26.8|164.7|177.0|10.3
05|01681|07:00.0|02:04.9|180.6|18.2|168.4|177.0|13.2
06|00835|03:00.0|01:47.7|275.6|27.2|167.0|179.0|10.2
07|01692|07:00.0|02:04.1|185.4|18.2|171.3|179.0|13.3
08|02444|10:57.4|02:14.5|144.8|16.2|152.7|159.0|13.8

I wish I could say that these were getting easier, but they aren’t.

Sunday:  4 x 20′ / 3′

Again, I did the full set of PT exercises.

I decided to try out Zwift with painsled.  It worked fine, but I managed to hang it up during my second 20′ piece.  In terms of a workout, my HR was a bit higher than normal, but stabilized below 155.

First 20 minutes.

Second 20 minutes is missing.  Here are the third and fourth.

I also did sets of 10 kettlebell swings during the breaks.  I think I like the idea of adding a little bit of strength work to these easy days.  As for Zwift, it was kind of cool, but I don’t see it being something that I do regularly.

Monday:  Arother rest day.  I got up at 3:30AM eastern to catch a 6:00AM flight to San Francisco.  From there, it was straight into meetings and will finish up with a business dinner tonight.  I’ll try to do a quick workout in the morning before my first meeting.

As for the featured image.  I read yesterday that Antisocial Marmets live longer than socially adept Marmets.  So, there’s a vote for being antisocial!

 

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