MAF test

Well, I've been extremely busy with work as of late, so the blog has taken a back seat. I update sporadically until Louisville. I should write a race plan this weekend so that I start to focus on the race. It's hard to focus with so much other stuff going on. My diet hasn't been great lately (too many work-related lunches -- one at a pizza place, one with fried chicken), but I sneak in fruit frequently and finish the day off with a huge salad.

Workouts of note as of late:

Today:
Fun ride with 20 x [30 sec hard, 30 sec easy] then 40 x [15 sec hard, 15 sec easy]. For the 30 second efforts I did most in the 340-350 W range before building to 370 W for the last several. For the 15 sec efforts, I averaged 257 W for the entire 20 minutes. I blasted some Girl Talk on the iPod to keep things going.

Now I'm out the door for today's second workout: a 45 min swim.

Sunday:
MAF test - 6 miles, Harvard Gulch, 85 degrees, sunny, PE was 5 or 6/10
Avg HR for the 6 miles was 148 bpm and my paces were: (1) 6:57, (2) 7:11, (3) 7:18, (4) 7:25, (5) 7:19, (6) 7:19. I didn't feel like heat was an issue.

Afterwards:
400m in 1:23
800m in 2:57
1200m in 4:39
1600m in 6:21
1600m in 6:23
1200m in 4:42
800m in 2:59
400m in 1:24

Those times are for an effort a notch below really hard, something like 95%.

Also, some easy riding and swimming.

Saturday:
5:30 ride with 5 hrs at 129 bpm. I rode a bit past Evergreen and back. It's not as nice as Boulder, but it sure beats Birmingham, MI.

Also, easy swimming.