Week Summary Aug 13-19

The week was pretty good, slight hamstring twinge which I was able to get over before my long run. The long run was my priority run for the week, so I cancelled a scheduled 9 mile run to rest the leg. This did the trick.

Summary:
Swim: 9800 meter (3 sessions) Time 3:02
Bike: 145 miles (4 rides) Time 8:20
Run: 37 (4 runs: skipped a 9 miler) Time 4:35
Yoga 45' (1 session)
Weights 30' (1 session)
Total time = 17:15

My best workouts for the week:

Swim: Friday: 3 X 800 meter, then 15 X 100/20, first 25 Z4. This was a good workout.

Bike: Hard to say, every bike ride this week involved some sort of intervals.
Probably Saturday's 52 miler. Pre-run of 7 miles with 2 X 1 mile intervals. Then bike 52 miles with a 40 min TT in the final 2 hours. Ave watts of 325 for the TT is my strongest to date, 16 miles, ave 24.1 mph at 63 Watts. Good thing is that this was a Z4 interval, not max.

Run: Sunday's 18 miler. Out in 7:04 pace first 9, then 7 min pace next 3 and 5:45 pace for final 6 miles. Great thing about this run? First 9 HR ave 128 (2 beats into Z2). Final 9 miles in 61 minutes, HR remained in high Z2 average. Very happy with this.

My breakthrough HR conversion. Each and every season, up to Roth, my bike HR zone has lagged about 6-8 beats lower than my running HR zones. In the past 3 rides, my HR zone has matched my power zone. Saturday for example, I biked 40 min TT in power zone 4. My ave HR for this TT was 148, which is my running zone 4. What this tells me, my lactate tolerance is increasing, and I am able to drive my HR up into the appropriate zone. My workouts are slowly but surely getting me strong enough to handle the lactate production, and to drive my HR up at a higher sustained rate.