Type: Longer Run
Distance: 10.0 miles
TSS: 138.0
Time: 86:00
Pace: 8:37 min/mile
Total Work: 929 kJ
The sun never came out this afternoon -- I am starting to loathe the weatherman. HE PROMISED it would clear up about 1:00 p.m. and the sun would be shining. I was really excited to get out and put in 30.0 miles on real pavement. Obviously that did not work out.
I decided to run instead. Since it was still raining outside and I hate running in the rain, I decided to run on the dreadmill. I ended up starting and finishing at 7.0 mph. I just ran, trying to keep good form and an efficient stride. I felt really good from beginning to end. There was a small low spot at about mile 8.25, but I just kept running. I was watching one of the Olympic Men's Cross Country races and decided if they could push their efforts so high, I should be able to make it to the 10.0 mile mark.
Last Week's Training
Last week was my first week back after a week of recovery, and I felt pretty strong at the front end of the week. During the middle of the week my workouts started to drag a little. I attribute that to increasing my run mileage and the stress that puts on my legs. Over all, it was a good week with a total TSS of 851. It is still a far cry from the 1,000 I want to hit one of these weeks, and I will make that goal. I am going to have to change up my workouts soon if I want to hit that level of training. Here is how my season's Performance Management Chart looks according to Training Peaks:
If you need to know what TSB, ATL, and CTL are, click here to read my previous post on the subject. The important piece to take from this chart is that my ATL and CTL are getting closer, which from my understanding means I need to increase the intensity of my workouts. The ATL needs to continue to ride as I improve the shape I am in.
My swim is about where it needs to be. I need to maintain the swim fitness now that I have achieved it. I am hopeful I can do that in three workouts a week. My bike fitness is getting to where it needs to be. I need to be able to maintain 180 watts for the 112 mile ride for Ironman St. George. Obviously I am not there yet. My scouting trip to St. George in a couple of weeks is going to help me fine tune my training to meet the needs of the course. Finally, my run fitness is improving. I need to get more runs in that are 10.0 plus miles, and I have several on the schedule in the next couple of weeks.
Distance: 10.0 miles
TSS: 138.0
Time: 86:00
Pace: 8:37 min/mile
Total Work: 929 kJ
The sun never came out this afternoon -- I am starting to loathe the weatherman. HE PROMISED it would clear up about 1:00 p.m. and the sun would be shining. I was really excited to get out and put in 30.0 miles on real pavement. Obviously that did not work out.