>> Monday, February 27, 2017
Now I've had back-to-back weeks that consisted of 3 runs, 2 swims, and 2 OUTDOOR rides! Here's what last week looked like:
Proof I was on my tri-bike, "Eiffel." Got home just as the sun was setting.
First, I have those 4 rides shown on Tuesday. The first is riding to work, the 2nd is a WU and CD from a hard ride over lunch, the 3rd was the hard "time trial" effort ride (which I posted about last week), and the 4th was riding home from work.
Second, I did my first hard running in over a month on Friday. Just a simple fartlek workout at the 6-laps-to-a-mile track at my gym. I did the same workout I did in November and December of last year: a ladder going up and down of hard efforts, with 1 lap of easy running between the efforts. Here were my 2-lap ladder splits:
1:51, 1:52 = 3:44.3
2:03, 2:02, 2:00 = 6:06.1
2:02, 1:56 = 3:59.1
Nov "fast" laps totaled 18:05 (just over 6:00 pace)
Dec "fast" laps totaled 17:27 (well under 6:00 pace)
Last week "fast" laps totaled 17:37.
I told myself I could go easier, but I ended up faster than I planned/hoped (except for maybe the 1-mile effort, which felt slow/rough).
Third, yesterday I did a simple 10x100 HARD effort in the pool with 0:30 rest (longer rest than I've been having lately). I only had one that was slower than 1:24, and then I slowly sped up with my fastest being 1:18, averaging 1:22.9. I've had plenty faster a few years back, but this still felt good.
I've now surpassed 117 miles on my tri-bike outside in February! Maybe 1 more ride tomorrow before the month is out...