Morning Ride / Afternoon Run

I'm finally getting back into the swing of things after my holiday break and recent illness. Feels good to be working out again, and my body is enjoying it, too... although it was quite a shock to the system when I re-started.

This morning, I rode an hour on the trainer. My triathlon-specific saddle has not felt great on my sit bones since I got it. It was tolerable for rides up to a couple of hours, but it just never feldt as good as the road saddle I used in 2004. So, I swapped out my road saddle for the tri saddle. My parts are much happier now. I should have done that a lo-o-o-o-ong time ago.

Workout

Warm Up: 25' @ ~190 watts
Main Set: 6 x 3' @ ~240 - 250 watts (2' RI @ ~275 watts)
Cool Down: 5' @ ~215 watts

Workout Statistics

Duration: 1:00:05
Work: 735 kJ
TSS(IF): 65.9(0.811)
PNorm: 211 watts
VI: 1.03
Distance: 18.76 mi
PAvg: 204 watts
HRAvg: 145 bpm
CadenceAvg: 93 rpm
SpeedAvg: 18.8 mph

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The second workout of the day was an afternoon treadmill run. This was my first run in about a week, but it sure felt good. I think I pushed it a little too hard, but we'll see how I feel tomorrow when I have to do another run.

Workout

Warm up: 15' gradually increase pace; do primer intervals of 20-60"
Main Set: 12 x 1’30” (RI 45”) done as L1 L1 L2 and repeat, where L1=6-7 RPE, L2 = 7-8 RPE and L3 = 8-8.5 RPE
Cool Down: 3' easy

Workout Statistics

Duration: 0:45
HRAvg: 166 bpm
Distance: 5.2 mi
PaceAvg: 8:39/mi

Sometimes I'm a real Moron

Sometimes I amaze myself at my ability to undermine things I want to accomplish. After a month of virtually no training, I managed to leave for work today without my gym bag full of my workout clothes. So, I didn't get to run today. Oh well... at least I got the CompuTrainer ride in.

Today started with a 1 hour ride on the CompuTrainer. Efforts still feel tough, and my heart rates are higher for a given perceived effort than I would like. It sucks having to make up your fitness.

Workout

Warm Up: 20 minutes @ ~170 watts
Main Set: 6x3' @ 235 watts (2' RI)
Cool Down: 5 x 30' spin ups, 5' @ 200 watts

Workout Details

Duration: 1:00:07
Work: 729 kJ
TSS(IF): 63.1 (0.794)
PNorm: 206 watts
VI: 1.04
Distance: 18.945
PAvg: 198 watts
HRAvg: 149 bpm
CadenceAvg: 91 rpm
SpeedAvg: 18.9 mph

Evening Run

Back on the dreadmill today. I haven't run in quite some time, so it's no surprise to see my heart rates so high. I took a big step backwards with the trip to Texas for Christmas, because I did virtually nothing the whole trip, and then to make things worse, I spent 10 days sick with a bad head cold. So... I feel like I'm starting over from scratch. But the good news is that I felt pretty good during the workout. Let's see how I feel tomorrow, though!!! :)

Workout:

Warm Up: 20' @ 8:15/mi (~L7)
Main Set: 5 x 2' increasing pace (2' RI)
Cool Down: 2' @ 9:00/mi, 3' walking

Workout Stats

HRAvg: 165 bpm
Distance: 5.25 mi
Duration: 45'

Afternoon Ride

Monday was my first day back into the triathlon training in quite a while. Christmas vacation and a nasty head cold all but sidelined me for almost a month. I rode with Dan on Christmas day, but didn't do anything else while we were in Texas for Christmas. When we finally got back, I rode on Friday the 5th, but felt bad the whole time. Later that day, I was clearly sick with a bad head cold. It stuck with me for about 6 days, and I was afraid to do anything strenuous for a few more days in case I caused relapse.

On Monday, I decided to get squarely back into it. I rode an hour on the CompuTrainer doing a set of moderately hard intervals between an easy warm up and cool down. The graph is shown above.

Workout

Warm up: 30 min. @ 185 watts (avg)
Main Set: 4 x 4' @ HR = ~235 watts (LTHR-10 - LTHR) /2' RI
Cool Down: 6' @ 195 watts (avg)

Workout Statistics

Duration: 1:00:07
Work: 729 kJ
TSS(IF): 64.2 (0.801)
PNorm: 208 watts
VI: 1.03
Distance: 19.18
PAvg: 202 watts
HRAvg: 147 bpm
CadenceAvg: 91 rpm
SpeedAvg: 19.1 mph