Winter came to New York City this week, and spring also paid us a visit on Wednesday.
As seen on Church of the Sunday Long Run
And the cold weather returned in time for today’s long run—woohoo!
General training notes: base building week two is in the books! I’m still getting used to the daily 4:45-5 a.m. alarms (it takes me about two weeks to fully get back on the bandwagon), but other than some sleepiness on Wednesday, I felt great this week. I logged one “quality” workout this week—Thursday’s CompuTrainer ride—and everything else was relatively easy.
Monday – a.m. CompuTrainer class at Tailwind Endurance
We completed the same technique-based ride as last week: lots of cadence work with some tempo efforts, plus one build from threshold to VO2 max.
Tuesday – a.m. run; p.m. run with Achilles
My running bud is finally back! We met for 5.5 miles in the park before work. That evening, I guided an Achilles athlete for a complete loop (six miles) in the park.
Wednesday – a.m. swim with Bearcat masters
During this freestyle-heavy practice, we completed a variety of descending blocks (50s, 75s, and 100s) for 3,450m total.
Thursday – a.m. CompuTrainer class at Tailwind Endurance
The toughest ride of the week, this 60-minute workout contained a lot of quality efforts: we faced three, 10-minute blocks, and each contained various intervals at 85-90 percent of our FTP, 90 percent, 92-97 percent, 100-105 percent, and 105-115 percent.
Friday – a.m. swim with Bearcat masters
Friday practices tend to be IM-focused (butterfly, backstroke, breaststroke, and freestyle), and this one was no exception. Our main set included a 200 IM, plus drill work across the strokes for a total of 3,100m. The coach also gave me a slight, but big pointer for my backstroke (actual swimmers: I want not moving my shoulders enough/at all), and I immediately felt a difference in terms of speed and smoothness. The wannabe swimmer saga continues!
Saturday – a.m. run with Achilles; p.m. swim with Bearcat masters
Easy loop of Central Park guiding an Achilles athlete in the morning and a monster 4,300m freestyle swim with the Bearcats during the afternoon. Sportz Saturdays are my favorite!
Sunday – a.m. run
An easy two loops of the park plus one around the Reservoir for a total of 13.1 miles
Has the weather affected your workouts?