Every marathon is a blessing

Wrong day to be a thinky boi

2.6 x 2.5mi (~15') SubT

6 x .5mi subT — first double threshold in a while

Back t’werk with a kino power hour

3x~20’ r~2’ (382w avg - 387, 382, 376 - 10mi total, HM-16mi pace?) (in AP4)- super windy so going entirely off power today. About 103.5% M race day power first 14mi (369w)

Worst calf doms of my life after the marathon only having 4 days to lightly adjust to the AP4s and being totally unused to that geometry. Hoping to get some more adaptation today.

First third slightly uphill and into the wind so made it easier to sustain power running at a lower speed against two forms of resistance. Last third somewhat with the wind and net downhill so lower power reading. Felt I would be able to match power more closely between intervals otherwise. Hard to run faster than 6:00/mi gracefully on a sustained road run. Gives me some appreciation for doing rhythm speed work to improve economy. Being able to run a speed in a race is a factor of meeting both the metabolic and biomechanical demands of the speed & distance, the biomechanical which often has to precede the former as prerequisite. Carbon plated shoes which suddenly launch you a large fraction of a minute faster than normal great at exposing this, where you might miss it in the gradual increase of speed through improved fitness

Forgot once I got home that I meant to slip into my trainers and do another 7-8 easy so doubling later today

最常做的運動

Antoniu C (2-3 months Dagestan, NJ)

Back t’werk with a kino power hour

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Every marathon is a blessing

Wrong day to be a thinky boi

2.6 x 2.5mi (~15') SubT

6 x .5mi subT — first double threshold in a while

Back t’werk with a kino power hour

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