Friday 1
January was a blur.
Zwift - Richmond
Distance 8.9. Time 30 minutes. Speed 17.4. Elevation 269. Power 122. HR 120.
Post-ride flow: Ankle and hip mobility. Crunches 35. Push ups 15.
Intervals
10 minutes up. 6 x 5 minutes. Average pace 7:29, 7:22, 7:26, 7:26, 7:30, 7:27. Nice job pacing! This was a challenging workout. No niggles, but a bit of butt lock.
Post-run flow: Ankle and hip mobility. Crunches 35. Push ups 7.
Saturday 2
I had trouble getting to sleep again last night. Pre-run flow: Ankle and hip mobility. Bridge and clams. Crunches 35. Push ups 15.
Twenty Miler Number Two
I had right hamstring issues around mile 7 but everything held together and I was able to finish strong doing the last 2 miles under my MP. Time 3:05:15. Pace 9:22. Elevation 890. HR 141. Z2 86%.
Rest and recovery.
