Wednesday: 2 x 40′ / 4′ rest (HR capped at 150)

Back to the routine.  I’ve missed a couple weeks in the marathon training schedule, but I’ve got plenty of time before the race in july.  I’ll pick up from where I left off.

I was scheduled for a rest day today, but I wanted to do monday’s long and slow session.  This was supposed to be 2 x 45′ / 4’30” rest, but I didn’t have 2 hours.  Instead I did.

W6-B M3 2 x 40′ / 4′ MP or slower 80.0% (149)

Before I started, I updated the PM5 firmware to try to fix my Painsled hangups.  It worked fine for the first 70 minutes, but hung up in the last 10 minutes.  That kind of made me a bit mad.  I think I am going to stick to ergdata unless I specifically trying to fix this issue.

3-1a

The session was nothing too exciting.  I was happy that my HR took as long as it did to rise during the first 40 minutes and I was happy that it plateaued around 150.  I guess for now 175 is a good training power for these long pieces.

Here’s the portion that I got on painsled

Workout Summary - media/20170301-1705200o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|17893|76:39.0|02:08.5|169.5|19.2|138.1|153.0|12.2
W-|17322|72:39.0|02:05.8|175.6|19.1|139.5|153.0|12.5
R-|00573|04:00.0|03:29.5|049.7|20.3|109.7|153.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|09533|40:00.0|02:05.9|175.3|19.0|134.7|146.0|12.6
01|07790|32:39.2|02:05.8|176.0|19.3|145.4|153.0|12.4

 

Tomorrow:

M1 3 x 25′ / 5′ 8′ @ 5KP, 17′ @ MP 92.5% (172)
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