Saturday- Spun for 35 minutes, which feels very good (I need to ride more!) and ran 5 miles. Felt pretty good. I know I'm testing in the morning.
Sunday- W/U 2 miles, first one so slow it was like sleep walking. After the w/u, 4 miles at HR 150
Mile 1 HR 150, 7:58
Mile 2 HR 150, 8:01
Mile 3 HR 150, 8:05
Mile 4 HR 150, 8:05
Then I ran another mile just because. I am not that excited about this test. Although I'm not 100% (still feeling that bug a little) I want the HR a little lower. 150 is my Aet, so that's the target, but I would've liked to see 147ish. Oh well. And sure I would like to have seen faster splits, but who wouldn't. This is my second successful test, meaning it did a pretty good job of guaging my fitness that day. My last test consisted of splits around 8:12 and slower from there. So today is an improvement, but not huge.
For the record: Off week total mileage: 40 miles
I am a MAF infant. I have so much work to do and consistency and discipline are going to be very key. If my recent work-outs (last few months) had consistently been 130-140, 140-150 without much deviation at all, I'd probably see more improvement. Plus diet would play a huge factor. Well, you can't win them all.
Lucho suggested more design in my program, integrating a rest week every fourth week. This week will include a test. Every four weeks. I need to step-it-up-a-notch!
Happy Father's Day!