Another LSD run. A little bit faster than last time. I still don't know how fast, but ~46 minutes for ~5 miles. A big improvement from ~60 for ~6. Still not blazing, but it's the "all day" pace. Finished up again having to rein the pace in since there was lots left in the tank.
Run: 5 miles - 2 miles @ 145 bpm, 3 miles @ 150 bpm
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Under 6 minutes per km is a pretty sweet "all day" pace. I can barely break 5 doing a flat-out 5k! Of course, with the current state of my knees, I probably can't even do that.
I did an FTP test today (wasn't scheduled, but it was cool out and there was a brutal north wind just begging me to TT) and I have achieved my final season goal. My FTP is 251W.
Although I'm calling it "all day" pace, I don't know how long I could have held it. Probably another 5 miles, but that would have pushed the limit, I think. Heart and lungs were good, running muscles would have given out first. Once I get sub-8 at this HR, I'll feel like I'm really moving again. According to some charts, that translates to sub-90 half-marathon.
Good job on the FTP test. Was that a one hour shot, or the 95% of a 20 min effort? Amazing what some directed work can do for the fitness.
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