Training Journal 2023‑05‑15

Plan and Outcome

Day	Planned Workout	Executed Workout
Mon	9 mi ER w/ 30 min AE, 40 min bike RR	9 mile ER w/ 30 min AE
Tue	Rest & Recovery	50 min hike
Wed	2 x 20 min AE, 40 min bike RR	40 min bike RR, 8 mi RR
Thu	6 mile ER/RR, 1 hr basketball	2 x 20 min AE
Fri	40 min RR	5 mileRR
Sat	Lactate testing run & bike	Lactate treadmill test
Sun	17 mile ER, 30 min strength	16.3 mi ER

Tracking	Week	Month	Year
Run Mileage	58.06 mi	147.94 mi	868.38 mi
Training Duration	11:05:20	31:19:28	154:15:15

Priorities

1. Lactate testing on Saturday. Prioritize a little recovery if needed.
2. 55 miles running

Journal

Monday, May 15, 2023

9 mi ER w/ 30 min AE

Distance: 9.14 mi, Duration: 1:15:01, Avg Pace: 8:12/mi, Avg HR: 147 bpm, EF: 1.47

Tired legs, felt okay after warming up. I’d say the 30 min AE started off pretty well but a little slow. After a couple miles I felt like I was starting to struggle a bit and the pace was really starting to lag. TrainingPeaks calculates my cardiac drift during the interval at 7%, which is certainly higher than usual. I sometimes even see improved effeciency as the work goes on throughout a workout.

Interval	Avg Pace	Avg HR	Max HR	EF
1	7:36/mi	157 bpm	167 bpm	1.49

EF for the interval is about a 10% drop from last Wednesday. So I think I’m seeing that recovery after my 5k is extending into today. I will plan on taking two days recovery at least following the rest of the urban trail racining series.

40 min bike RR

Avg Power: 126 W, Avg HR: 116 bpm, EF: 1.09

Legs definitely are feeling tired, so I kept it extra easy. Took a break at 20 minutes to do a little stretching and 3 min clamshells.

Tuesday, May 16, 2023

50 min hike

Took Zuko up Dry Canyon until we hit the snow around 1.35 mi up. Felt nice to just be out in the mountains. There was some light rain which felt nice and apparently deterred others from being out there because we didn’t see anyone else.

Wednesday, May 17, 2023

40 min bike RR

8 mi RR

Duration: 1:29:32, Avg Pace: 11:12/mi, Avg HR: 126 bpm, EF: 1.28, El. Change: 206 ft/mi

Thursday, May 18, 2023

2 x 20 min AE

Duration: 1:19:49, Distance: 10.0 mi, Avg Pace: 7:58/mi, Avg HR: 147 bpm, EF: 1.50

Okay run. It was a bit hot and first interval got interrupted by the bathroom. Only did about 13.5 minutes instead of 20. My legs are feeling a little tired still so I will definitely just do a light easy run tomorrow to hopefully be ready for my lactate profile on Saturday.

Interval	Avg Pace	Avg HR	Max HR	EF
1	7:18/mi	159 bpm	166 bpm	1.55
2	7:21/mi	159 bpm	166 bpm	1.51

Today was a little better than Monday’s stinker of a workout. Ran a little faster, but HR was also a bit higher. Monday’s avg temp during the AE interval was 70F and today’s avg temp on the first interval was 78F and second interval was 74F. I definitely felt hot starting out today, so that may have played a role.

Skipping basketball so I feel more fresh for Saturday’s lactate profile. I might play a bit on Saturday after the test.

Friday, May 19, 2023

5 mile RR

Saturday, May 20, 2023

Lactate treadmill test

Sunday, May 21, 2023

16.3 mile ER

Duration 2:54:47, Avg Pace: 10:44/mi, Avg HR: 141 bpm, EF: 1.31, El. Change: 301 ft/mi

Was thinking I might try and do 18.2 miles today to round out the week right at 60 miles. Instead I kind of decided on a whim to make this run quite a bit harder from a elevation change perspective. I was always wanting to go up Spring Hollow until I hit snow, which already would have been much more elevation change than I have been doing recently, but then on my way down, I decided to make a loop to the campground and back up to the quary/scree and down again. Coming out of Spring Hollow and heading straight up the trail past the fork to Crimson Trail is so steep! My legs were burning even though I was hiking pretty slow. I was pretty toast by the time I got back down on to the river trail, so I just decided to head home and call it day, which left me a bit short of 60 miles this week. Totally fine, because today’s run was a lot more fun and hard anyway.

Review and Thoughts

I call this a successful week. I completed both my priorities for the week of doing my lactate test and running > 55 miles. I didn’t play any basketball or lift. That is something I want to do differently next week. I almost lifted on Saturday night, but I didn’t. I’m thinking I’ll try to do it on whatever loading day that I feel up to it.

This week was my longest (by time) running week of the year, and far and away this was the most elevation gain in one week I’ve done all year.

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Training Intensity Distribution: