The Week That Was

Monday: spinning intervals (set of 9) with 15 minute break then 0.5hr. spinning (zone 1 - 142bpm HR ceiling, approx. 60% VO2 Max)
Tuesday: morning 0.5hr. run (HR ceiling 150); afternoon basic upper body (+ minor legs) weights
Thursday: 0.5hr treadmill run (HR ceiling 145)
Friday: 1.0hr. treadmill run (zone 2)
Saturday: 1.0hr. spin (HR ceiling 140)
Sunday: 1.75hr. treadmill run (zone 2)

On Wednesday quads were telling me that recovery was in order, not additional load. Perhaps two weeks heavy then one week light should be my pattern when I'm training with "build" type intensity. Also, not more than one set of spin intervals in a week from now until event and considering the same for weight lifting.

Went to the WNRC social on Wednesday evening. A nice event out with moderate attendance (15 to 20 people).

The Week That Was

Monday: spinning intervals (set of 8)
Tuesday: minor upper body (+ minor legs) weights
Wednesday:  1.0hr. treadmill run (threshold training session up to zone 5a)
Friday: basic upper body (+ minor legs) weights
Saturday: morning 0.5hr. treadmill (zone 1 - 150bpm HR ceiling, approx. 60% VO2Max); afternoon spinning intervals (set of 9) with 15 minute break then 0.5hr. spinning (zone 1 - 142bpm HR ceiling, approx. 60% VO2 Max)
Sunday: 1.5hr treadmill run (zone 2)

I'm on a team for the Cayman Islands Marathon relay. Relay legs are either 6.4 miles or 6.7 miles, so my key workouts look a lot like a 10K program. Doing the intervals as spinning as opposed to running lowers injury risk at the cost of specificity.

Key workouts along with caloric deficit make for stress. Added low heart rate work as conservative increment.

The Week That Was

Tuesday: 0.9hr. treadmill run (zone 2/zone 3/zone 4 - threshold training session)
Wednesday: minor legs weights
Friday: spinning intervals (set of 8)
Saturday: minor legs weights
Sunday: 0.5hr. treadmill run (zone 2)

Showed up on Sunday to volunteer at the third of three build-up sessions in advance of the Cayman Islands Triathlon but we were rained out.

The Week That Was (Not)

Worthwhile but demanding travels. Somehow, no day felt like the day to add exercise exertions. Back on Cayman now - back at it tomorrow!

The Week That Was

Monday: 1.0hr. treadmill run (zone 2)
Tuesday: upper body (+ minor legs) weights
Wednesday: 0.7hr. run (zone 3/zone 4)

And then life intervened! Will log something before end of *this* week....