SP 11.0 - Uphill Grind

What a difference a bit of sunshine makes, woke up today feeling great and on the schedule was another bike/run/strength combo.

Started off with a 30mins fast leg spin (small ring/15) so as to finish watching "Raven", I needed 90mins ride since I swap the 60 for the 90 today and still do SP11.0. Ended up with 7.22 miles with a cadence of 91rpm with an average HR of 144.

Next was Spinerval 11.0-Unphill Grind, this is 55 mins but I did ride for 60 mins especially since I had Trainer Road Free 60mins hooked up. Love Uphill Grind, hard workout but time flies by, 1 legged drill, seat/stand, fast spin all on a big ring/12, quads were screaming but the legs felt great. Ended up with a 5,10, 20 and 30 second personal best times according to TR. Average bike cadence was 64 with a HR of 132, max of 155 for 15.15miles.

The legs felt much better getting off the bike and into a run today, much smoother brick, got in a great 5k run in 29:25, HR average was 149 with a max of 179. I think I was bonging a bit, probably need to consume something because it felt like time was moving very very slow.

Finished off today's workout with Supreme 90: Chest and Back went a bit heavier this time around and decrease the reps to 8 instead  of 12 for most of them.

Great workout, need to pay attention to nutrition since this are pretty long workouts but I do feel fine during most of it and recvoery has been great. Some pain in the right ITB and foot so time for to schedule a massage.

Soaring Heartrate

45mins easy on the schedule today, for some reason I am struggling with running seem all I want to do is ride or play in the water. I started this workout easy enough but for some reason my heartrate was climbing and at a very slow jog I was pass my max and was reading 210, so turn off the treadmill and let things drop down to 100 before starting back up on , initially took it to a slow work and that didn't do the trick.

After gettign back on the treadmill and restarting, HR over around the 140s, not really sure was cause it to spike, I did feel fine, no light headedness or anything when it happened. Got in the required 45mins for 4.65 miles.

Strength workout for today was S90: Chest and Back and then quick change off to the pool, my life guard adviser came in towards the end of my session, only got in 20mins this time around.

Garmin Footpod

Had a hard time getting out of bed this morning, at about 1230am the house heating unit started making a funny noise like it had a bad belt and as usual nobody in the house heard it but me so I ended up turning the unit off after messing with it for a while.

I had my workout for the week programmed into my Garmin last night and I was set to go, on Netflix had Appleseed which is one of my son's anime movie (actually pretty good) and I was all wet to go

1.75 mile warmup
2(3x300m/100m recovery)@1500m pace
1.5 Cool down

At about 0.34mile into my run, realize that my pace said 30.25, the treadmill was at 5.5mph, stop the treadmill switch footpod, started things back up, now 25.25 pace so realized the battery was dead must have missed the low battery warming if it gave one. What to do?
Change the program around and go for time so

Run 1.75 miles warmup
2(3x2mins/1min recovery)@1500m pace, it was easier to do 2:1 less thinking on my part.
Run 1.5 mile Cool down
Got in 5 miles in 50:42

For strength training for March am deciding to do Supreme 90, very straight forward program no fuss, and since there was no time better than teh present decided to start the program today instead of waiting for March 1, which means today was Chest and Back and I finish up with the stretch. haven't decided if I am goign to do teh whole 90 days, haven't done that yet always seens to lose focus by day 40, will see what happens this time around. I love the fact that they are short (30 mins or less skipping warmup and cool down stretch) and to the point.
Also for March I joined Run to the Finish Vegan Challenge, that is really going to be a challenge hoping I can at least be 70% compliant if not 100%