Nice Day for a Run

After last week's heavy workload those two rest days became a thing. Sunday, I went for a walk through the woods. Monday was a full on lazy one.

Up Tuesday I completed the first of the Zwift Academy run sessions at lunch time. A variable incline treadmill session, 3-8%. Rounded out the day with a twenty-five-minute zone 3 Zwift. Wednesday was round two of the Zwift Duathlon series. They spiced it up this week, dropping the ride from 35 to 30 minutes and upping the run from 15 to 20 minutes. Interestingly my ratio of points, time normalised, shifted towards the run.... 

I felt a bit fatigued Thursday so I decided on another rest day - three in five days, can't be letting that become a habit. Friday, things were back to normal, and I completed the second ZA run session. Four 30s faster repeats followed by four 5-minute intervals of ramped pace. As normal I set the treadmill to 2% to make the effort more like being outside. It was solid but I may repeat the session with the effort increased a few percent.

Today, of course, was my now familiar long run - well, long for me. A solid run through Flaxley woods but taking the Velthouse Lane return to mix things up. It's a similar amount of ascent to the long loop, at 235m, but has three kilometres back on the road. My leg felt heavy in the first kilometre, and I was regretting yesterday's session, but I soon got into it and in the end my pace was a fraction higher than my last trip around Flaxley woods, so I'm happy with that. I rounded out the day with 30-minutes zone 3 on the Zwift.