Training Day 6&7: Get Faster Block, Rest, Food, and Cycling

aarmau@gmail.comApril 1, 201370.3 Ironman, cycling, ironman training, trainer_road, training

Saturday I was to get in an interval run, but with the late night of attending Green Day the night before and preparations for Easter at our house I did not get the run in. To be honest I was okay with it because my body was sore from the first week back into training. I cannot get in the habit of skipping workouts, but at the same time talking with my coach I have to ease back into routine and training to get back on the bus.

Today, I attempted the bike and run workout. The bike workout called for the following over a two hour period. I was not able to ride for two hours, but I was not expecting to be able to hold the bike for 120 minutes the first week back. I also did not get the run in. It just did not work in the schedule. I typically workout early in the morning, but today being Easter I did not want to be out running or riding when the kids woke up for their Easter egg hunt.

Here is what I knocked out in the bike workout. I hit all my marks to day which felt good. My legs were twitching by the end.

WU: 10-15′, then 3 x 1′ (1′) @ Zone4/Hard, to open up your legs.
MS1: 2 x 15′ (4′) @ 95-100%/Zone4/Hard.
MS2: 8′ of “”ON”” time This set is a Vo2Max set — ride equal parts of “”ON”” and “”OFF”” time. ON is at 120%/Zone5/Hard. OFF is at 65%/Zone1/Easy.

So for my first week back after a six week block on grossness I feel pretty good. I missed two workouts which happened to both be running. I still hate running. I don’t know why I hate it so bad, but I do. I have hated it for about 1.5 years now. The nice weather will hopefully bring me back. Overall, a good week. I completed all tests to see how much I lost and how much I need to work to get back on track. I hit up a few more good workouts this week with this 90 minute ride.
Below are my test results. Nothing amazing, but by sharing I am hoping it will keep me fueled to improve all my times. This week is a huge week of training. I am hoping to get everything in and not miss any workouts. I am out of town for two days this week so that will be a bit challenging, but I will hopefully make it all work.
I really dread stepping on the scale tomorrow. The numbers won’t be as good as all the eating I have done, but this was a great weekend with family and friends and well worth it. Off to bed to get ready for a big swim workout, first day back after spring break to teaching and night run.

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