Most of my blog entries have been about my perspective on training and tools to go about improving endurance. Occasionally, I will post some personal training workouts, fitness tests or race reports. Below is my first field test of the season.
I've been training consistently for the past 3 weeks, running 17 or more miles on each Sunday accumulating roughly; 40 miles of running, 80-120 miles of biking, 3-4 miles of swimming and 1-2 hours of functional strength work. Most of my aerobic training has been spent below my MAF heart rate determination of 147 bpm. The few hard efforts have felt great but required a few days of easier training to recover from the intensity. This past Saturday I was able to test my fitness on the bike during an indoor computrainer race over a 6 mile rolling course. I went out conservatively for the first 2 minutes and kept my heart rate around 162 bpm, roughly 90% of my max heart rate. My average wattage was 357 and I weighed in at 167 lbs. This equates to 4.7 watts/Kg and is a great sign my fitness is coming along without doing much anaerobic work. Having accomplished my goal, I can go back to base training to absorb the effort and prepare for my first duathlon of the season.
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