Quad Rock training week five
Unusually mild weather helped make week five productive. I can feel the benefits as I write this, a week later.
11 hours, 37 minutes all training
19.3 miles running
1,890 ft D+ running
Tuesday I did hill sprints on the neighborhood "Wallenberg Wall". My cadence was higher, and I was a second faster on average. Getting faster is one of my goals, and I'm making measurable progress.
Thursday I tried my first running intervals: 9 minutes at 9.5/10 rate of perceived exertion (RPE). This was on a hill that starts at 5% incline and increases to 12%. To help keep the quality of the running intervals high, I'm practicing 30/30 running like I did last year, interleaving 30 seconds of maximum effort with 30 seconds of micro-recovery high effort. I ran by a utility crew on Centennial Drive and got some cheers and good-natured heckling for my effort.
Tuesday and Friday, I lifted weights at the gym. I'm doing 5 x 5 sets of back squats at the rack to build more muscle. It's going well.
By Saturday, my legs need a bit of a break. I went for an easy ride with a few hard pushes, and gave the single track stretch of Timber trail a go. I can ride it cleanly on my mountain bike. It's more challenging on a gravel bike with no suspension and narrower tires.
A blue gravel bike laid across a sandy stretch of trail that becomes more rocky as it descends towards a reservoir under a blue Colorado sky.
Sunday, I did a long-ish run on the ridge east of Horsetooth Reservoir. "The reservoir", as we say here, though there are many reservoirs, because it's the biggest one. I went at the pace I'd like to run at Quad Rock, and felt good.