Tuesday: 1.0hr. treadmill run (lower half zone 2)
Wednesday: 1.0hr. run (upper half zone 2)
Friday: 0.75hr. treadmill run (lower half zone 2)
Sunday: 1.1hr. treadmill run (Hadd benchmark test)
Recovery week and benchmark test.
Benchmark test (90 seconds rest between segments):
o run 1.5 miles at heart rate 140 (me: 1.500 miles in 14:37)
o run 1.5 miles at heart rate 150 (me: 1.502 miles in 13:37)
o run 1.5 miles at heart rate 160 (me: 1.501 miles in 12:43)
o run 1.5 miles at heart rate 170 (me: 1.501 miles in 11:34)
o run 1.5 miles at heart rate 180 (me: 1.501 miles in 10:33)
Started unfed and uncaffeinated. Executed test better than the previous attempt; no snags. Significant improvement over last test
at all heart rates.
For the next mesocycle I'm moving my upper training heart rate up 5bpm to 170 (toward the top of my zone 3). Per Hadd, that's suitable based upon my 1.5hr. run in upper zone 2. Per Joe Friel, time in zone 3 is suitable during Base 2
. I might also let my standard training expand from lower half zone 2 to zone 2.
I'll be volunteering at our Stroke and Stride
race series (.pdf event flyer link
) over the next three Wednesday evenings (weather permitting). That will mess with my workout schedule.