13 Weeks to go + HIM Base Mid Volume Cycling + (LIIFT 4 + McMillan Core/Legs)
1/25/21 - M - OFF
1/26/21 - T - Dade-1 (60 min; 81 TSS) + McMillan Legs
1/27/21 - W - 30 min Run @ Easy
1/28/21 - R - Phoenix (90 min; 95 TSS) + 30 min Brick Run @ Easy
1/29/21 - F - LIIFT4-Shoulders + Spruce Knob (90 min; 94 TSS)
1/30/21 - Sa - Andrews (90 min; 74 TSS) + 30 min Brick Run @ Easy
1/31/21 - Su - 60 min @ Long Run
Total Run Miles - 17.75 miles
Total Run Time - 2:30 hours
Total Run TSS - x TSS
Total Biking Time - 5:30 hours
Total Biking TSS - 345 TSS
Total Strength Time - 1:34 hours
Total Strength TSS - x TSS
Total Training Time - 9:34 hours
Total TSS - x TSS
Tuesday
A strange, bizarre, and different week. We got a significant amount of snow Tuesday morning. So Steph and I were up pretty early to take care of that. I definitely tweaked something during the process, but thankfully by later in the day everything was alright. Unfortunately we got some sad news, that one of our neighbors from our old house had passed away. We didn't have all the details, but presumably something about shoveling/snowblowing/slipping was the cause. That makes both neighbors on both sides within the past month.
This was peak week for the end of Phase 1 for cycling. I was tired coming into this cycling workout, so I tried to find a lesser version that was originally assigned. I wanted a 3x2 min at 115% FTP, but there wasn't one in the workout list. So I kept the original and powered through. Dade -1 is three sets of 3x2-minute VO2max repeats at 120% FTP. 2 minutes of recovery fall between intervals and 6 minutes of easy spinning separate each set. I did survive and stayed strong throughout. The cadence was 98 rpm.
Afterwards, I did the McMillan Legs workout.
Wednesday
I had my PT appointment in the morning. The ankle continues to make progress towards a full recovery. The PT had me do the wall move again (trying to touch knee and big toe simultaneously) and I still can't get the two to touch at the same time. She asked what felt tightest and I explained it was my calf. So she decided to try and do some loosening of the calf maneuvers. She wanted to try "cupping" which I had seen before on swimmers. So she had me lay down and we tried that. It was very painful. She said I was wincing a bit too much and perhaps the calves were worse off than she thought. She she tried to massage them and very clearly that wasn't working either. So she eventually had me sit up and did the easiest loosening she could which was far less painful. She gave me some new things to work on for my calf.
An easy 30 min run.
Conditions -
Clear, Wind 7mph to 12mph
Start: Temp+Dew = 14°F + 11°F; FL - 4°F
End: Temp+Dew = 12°F + 10°F; FL - 4°F
Cold run, but it didn't feel that cold. From memory, I felt quite comfortable. The good news is that this was one of the three runs this week with zero ankle pain. Overall it was 3.3 miles in 30 min at 9:05 pace with HR of 123. That ranks it as one of my lowest HR runs.
Thursday
Another strange day. I got a text from Steph mid-way through the day that they were evacuating her store. Apparently someone had called in a threat to the store next door and they had to evac the whole city block. A stressful few initial moments, but thankfully no one was hurt and nothing was found.
This was another Brick day. Started off with Phoenix which is 90 minutes of continuous riding where you'll spend 75 minutes between 80-85% FTP. I stayed strong throughout. Then a 30 min easy run.
Conditions -
Clear, Wind 3mph to 4mph
Start: Temp+Dew = 10°F + 8°F; FL - 4°F
End: Temp+Dew = 10°F + 8°F; FL - 4°F
Another cold one, but also another pain free run. It was 3.3 miles in 9:00 min/mile with HR of 130.
Friday
LIIFT4-Shoulders in the morning with Steph.
That evening was a hard 90 min cycling workout. It was Spruce Knob which is 2x30-minute intervals at 85% FTP with a 6-minute recovery between each. So the effort is top end HIM effort. It went better than expected.
Saturday
I had some commitments for mid-day and I decided to get some well deserved rest. So I decided to cut my cycling ride down from 150 min to 90 min, but kept the intensity at the same level. Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP. The effort is around IM pace. Overall it felt fine.
Mid-day I was invited to be a guest on a podcast. I'll be sure to share more when the time comes.
That afternoon we were forecasted for another snow dump. So I headed out in the early afternoon for the run.
Conditions -
Overcast, Wind 18mph to 33mph
Start: Temp+Dew = 31°F + 25°F; FL - 19°F
End: Temp+Dew = 30°F + 25°F; FL - 19°F
It was windy, but tolerable. Another pain free ankle run. It was 30 min, 3.5 miles, 8:31 pace and 136 HR.
Sunday
Well instead of the 4 inches we were suppose to get, we got like another 8-10 inches. We're running out of places to put the snow. It's taller than G in most places now. It was super heavy and thick snow, so it was an absolute bear to move. Our poor little snowblower could not keep up. So it was a long morning of shoveling.
I waited until the afternoon to get the run started.
Conditions - 🌨 Light Snow, Wind 13mph to 22mph
Start: Temp+Dew = 31°F + 28°F; FL - 21°F
End: Temp+Dew = 31°F + 28°F; FL - 21°F
It was still snowing a little, but not that bad. The ankle didn't feel as great on this one. So some progress, but not there yet. In all it was a pleasant 7.6 miles in 60 min at 8:00 pace with HR of 141.
So 13 weeks to go. Some well earned down time this week. Four more weeks of easy training before things start to kick back up.
Foggy, Wind 22mph to 37mph
Mostly Cloudy, Wind 13mph to 20mph
Clear, Wind 9mph to 15mph
