Today's brick called for a warmup, then 5 x 20 minutes at 220-240 watts on 10 minutes rest. Then a one hour run steady at 155-165 HR then 15 minutes easy.
Here is the ride data.
I don't usually write this much about experiences within a training session, but this is a day that needs some explaining.
I warmed up with a group of friends, all strong cyclists. After about twenty minutes of chatting and warming up, I set out from the rest of the group. Good first interval. They caught me in my first recovery period. As they were exchaning pulls, they moved on and built a lead on me until the beginning of my second interval. I noticed I was keeping a steady distance between them and myself-again, even though they were exchanging pulls and I was alone, by myself in no man's land-this gave me some confidence.
I was really pleased with the way things were going, especially when I ended up passing them and leaving_them_in_the_dust on my third and fourth intervals. I was feeling really good until the 9th minute of my fourth interval, when I started getting some stomach issues (like coming back up, not trying to shove its way out). They went from "oh, gosh" to "holy shit" in about 30 seconds. Little vomit. Don't know why, just a little thick spit up. After a couple of minutes I wasn't feeling better and so I started doubting my fifth interval.
As you can see above, the data is good for each 20 minute interval. The problem? I knew I didn't have a fifth one in me if I was going run the hour at 155-165 HR. But what if my ankle acts up and I can't finish my hour run? Wouldn't I have cut my ride short in vain? Probably, but I figured it was more important to (a) get the run in (b) test the ankle and (c) practice bike-to-longish-run nutrition. Moreover, my first four intervals were all pretty good...until I trailed a bit into the end of my fourth interval.
Anyway I decided to park the bike and lace up the running shoes. I went out fast...easy, Jimmy. Settled into a good pace and hit three miles at about 26 minutes-168 AVG HR thru 3 miles.
Phuck! 31 minutes into a run I would normally be proud of, my ankle started to really hurt. Sharp pain, unlike the dull pain I have been recently experiencing. Yes, I was beginning to experience some cramping in my vastus medialis (inner head) (ok, it's that muscle just above the knee cap to the inside of the upper leg). But I felt I could have pulled it back a bit and still been within the perscribed HR zone, hopefully reducing the cramping. Unfortunately, I was unable to do it and, fearing the worst for my ankle if I were to continue, I bailed on the run and drove home a bit disappointed. A bit, not too much.
Good ride...good run. They were just both cut short.
It's now 5:27PM and wifey and I are enjoying some champagne. It's pink. But I have to admit it's pretty good.
I need to drink some MUSCLE ARMOR. Which I am now obsessed with. And if you all are lucky I'll snap some photos of the garage project from the weekend.
Thanks for e-mails wishing me well with the ankle. I'll keep everyone updated. Seeing a friend's father, a podiatrist, next week as a precaution.
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