The Week That Was
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).