Sunday, October 10, 2010

Oct 4 - 10

Boy, is it hard to recover from a race!

Wed: ran 3 miles; Goal: <7:00 pace
Achieved: 7:13 pace (and it was s struggle)

Goal: 1mi wu, 5 mi @ 6:26, 1mi cd
Achieved: 1 mi wu, 3.5mi @ 6:42, 1.5mi @ 6:36

This was tough. Somehow towards the end I found my stride (even though my legs were tired!), and running this pace didn't seem so hard. Early on I was working hard but never really found my stride.

Saturday: Long run/recovery run with A (14 miles).  We ran the first 8 miles together, averaging 8:30 pace, and I did a pick-up for the last 6 miles (7:06 pace), of which the last 3 were at sub-7 pace.  This run was a huge confidence booster, and the cool weather and low humidity definitely helped!

Sunday- cycling at park
Intervals- target power 95% - 105% FTP (213 W)
Achieved: 2 laps (2.36 mi @ 223w), 3 laps (3.5 mi @ 218w), 4 laps (4.7mi @ 216w), 3 laps (3.5mi @ 205w)

I noticed (during cooldown) that changing my hip angle made a difference in the feel of the pedal stroke (it also flattens out my back). I feel like I may be using my calves too much- I can pedal heel-down when I try, but it doesn't feel very natural.  I think I need to start getting in more time at threshold power- that will be one of my goals for the weekday rides going forward.

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