M/41/on the heavier side :)
Goals: None really other than keeping some semblance of fitness. Might do a 5K TT before the end of the year
Monday:
Run: 8.2 easy; Bike: 15 easy
Tuesday:
Run: 8.1 moderate with workout - 4 x 2k with 2 mins recovery. Ran the reps at 6:45 pace - felt comfortably hard. Didn’t need to dig too deep.
Wednesday:
Bike: 15 easy
Thursday:
Run: 9.1 moderate with workout - 8 x 75 secs uphill sprints. I was dreading the workout, but finished it feeling decent. Don’t know if this is the right length of the interval to support stride power and strength endurance. Any advise is appreciated
Bike: 31..with 26.75 miles easy. The rest of the 4.25 miles was hard as I decided to try to PR on the local climb here (1400 ft in 4.25 miles). Attempted to go under 30 mins, but failed and finished in just under 31 mins. The burn in the quads was real - have not known that kind of muscular burn while running.
Friday:
Run: 8 very easy. Was absolutely trashed from the 2 big efforts on Thursday.
Saturday:
Run: 16.5 easy. Still slightly trashed from Thursday. Really started to feel the fatigue after 12 miles or so, but continued as I had to get back home.
Sunday:
Bike: 44 miles flat and easy.
Run miles: 50+
Bike miles: 100+
I have been wanting to hit this combination of mileage for run and bike for some time now. This might not be sustainable for me though - I am still searching for the right combination of running and biking. Also, definitely overdid the intensity on my run and biking this week, so have to scale it down.
Taking a recovery week this upcoming week with maybe just one moderate long tempo type run and one hilly bike ride. Will keep other runs and rides super easy.