End of week 8 - 20 weeks to go

After a 8 weeks of base training, it was time to do another Lactate Threshold test on the run.  Basically, retesting what my LTHR is to reset my running zones.  I did this on Wednesday, and consist of a 15 minute warmup (light jog), then starting a 30 minute, all out run.  At 10 mins into the 30 minutes, hit the lap button on the watch.  It takes about 10 minutes to get the heart rate up.  So now, the next 20 mins we'll take the average heart rate which will be my LTHR.  My LTHR turned out to be 166 bpm (beats per minute), and average pace of 7:17 minute mile

The weekly workouts were about the same intensity and volume except with a little heavier mid week bike workout.  Working a little more Zone 3 power.  Zone 2 is Ironman pace.  Zone 3 is a little higher aerobic, and getting into Zone 4 and 5 gets to be anaerobic.....a pace you can only hold for a short time (like Sprinting).  The weekend was nice weather and got a good 9 mile run Saturday and 48 mile ride on Sunday......but very hilly.  (map below).

Weekly Totals:

Mon - AM Swim 2625 yards                 PM - 2 mile recovery run, Power and Core lifting
Tues - AM Run 5.2 miles                      PM - Bike 1 hour trainer
Wed - AM Swim 2570 yards                 PM - Bike 45 min trainer
Thur - sleep in                                        PM - LTHR Run Test - 5.9 miles
Fri -  AM Swim 2953 yards                   PM - 2 mile recoveryrun, legs and lat lifting
Sat - AM 9 mile run
Sun - AM 49 mile bike

SWIM - 8147 yards
BIKE - 4:48 hours, 49 miles on Sunday
RUN - 24.3 miles