Welcome To Fetcheveryone

Split Summary
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1) 3.71m - 51:18(13:51/m) 308cal 40/123rpm 4.33/10.61mph

Split Summary
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1) 0m - 45:01(0/m)

45 min spin...I kinda think I have a low grade stress fracture in my foot, occasionally bothers when sitting/laying down and hurts when jumping...yippee. Hopefully biking won't make it worse this time (if it actually did make it worse last time). I mean obviously it's not as bad as my actual stress fracture last year, but I could see this taking anywhere from 1-4 weeks to heal probably, which isn't terrible if I can spin and ski on it but we'll see. Gonna go ski around the intervale this afternoon, see how that goes. I just pray to god it doesn't get worse while spinning & skiing bc I can't really aquajog meaning if those make it worse I kinda just have to sit on my ass doing nothing.

recovery spin, guess legs were feeling tired from yesterday as only averaged like 13.2 mph on this according to wahoo, oops. Maybe should do a spin down one of these days tho to calibrate it. Or maybe I just suck at spinning, doesn't really matter as long as it gets the hr up tho. Was going to do an hour but then around 50 minutes top of calf behind knee on left side got all tight so called it at 55. Hopefully nothing much, would be v annoying if I couldn't even spin. Somewhat more optimistic about foot, but still not great.

Got zwif...goddamn being injured has never been more fun. I'm sure the novelty will wear off at some point but glad it'll be fun to spin for a while, have a week long free trial but the paid version is only $15/month so definitely a decent investment. Started off easy while zwift was loading up, finally did the spindown to try and calibrate the kickr core, took two attempts but I think it worked and yeah old numbers were definitely wrong. Anyway, last 55 minutes of this were zooming around the intro zwift thing, started off a pretty steady effort, kinda got tired after a bit and it was generally more easy but did throw in 2 sprints on the sprint segment on the map which were very hard, and occasionally went a little more moderate, decent workout overall.

Zwift day 2. Did a big climb out on the south island which was fun, definitely got a good steady effort in and then flying downhill at the end was very fun too. Was mostly getting passed on the climb but would occasionally pass someone which was fun and made it easier to get an effort in. Might try a race on saturday, tbd.

Easier recovery today except the one big climb was a bit tough, averaged 128w. Long spin tmrw somewhere in the 90min-2hr range depending on how I feel

Split Summary
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1) 1m - 7:57(7:57/m) 101cal 7.55/8.37mph
2) 1m - 6:59(6:59/m) 102cal 8.59/9mph
3) 0.01m - 4(7:00/m) 8.57/8.04mph

Was hoping to go for 30 minutes, but sadly after the first couple minutes felt the 4th met pretty much every step, probably should've just stopped but went to 15min/2mi, don't seem to be any worse for it at least, foot seems to feel fine walking around after, but I'm guessing going back to actually training would make it worse. Sucks too bc pt is closed down again and so can only do zoom calls smh.

Longo spin today on the surrey hills course in london, very hilly. Got a good workout in though, 162w average according to zwift which is the highest I've been on a ride. Hopefully keeping some fitness with rides like this.

Easy recovery today, averaged only 110w. Tried a group ride out, got there a couple minutes late (hence 58min instead of an hour, didn't really want to do those last 2 min tbh) it was fine, probably good for a recovery effort so I'm not concerned about people passing me and put too much effort in.

Easy/moderate spin double, probably should've gone a little easier given that the plan is to do an ftp test tmrw, oh well. Averaged 135w.

Split Summary
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1) 1m - 7:35(7:35/m) 102cal 7.92/9.33mph
2) 1m - 6:57(6:57/m) 101cal 8.64/9.5mph
3) 1m - 6:57(6:57/m) 102cal 8.64/10.44mph
4) 1m - 6:47(6:47/m) 102cal 8.85/9.41mph
5) 0.27m - 1:46(6:35/m) 26cal 9.1/9.31mph

Ayyy, 30 minutes and foot felt fine! First 20 around battery park so if it started bothering I could stop and soft surfaces kinda, but felt pretty confident by 20 min to go out and do a little o&b to get to 30. Right foot was a little funky which wasn't great, but hopefully just it being annoying rather than any new injuries. Assuming all goes well will run wednesday and then friday and saturday so pretty chill this week, and see where that gets me next week.

FTP test on zwift for today. 20 min easy warmup, some "ramp" efforts, 5 min easy, 5 min @ 200w, 10 min easy. Then finally onto 20 min fpt test where I averaged 220w. 10 min v chill cooldown. FTP was good, first real hard effort (even if on a bike) since the 10k tt I did like 7 or 8 weeks ago. Probably should've done it last week and then started workouts but was kinda just having fun exploring zwift. But having a workout did make the time go by faster which was cool, though next week will hopefully be doing running workouts so may only do one more zwift workout.

easy spin double

Split Summary
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1) 1m - 7:14(7:14/m) 101cal 8.29/9.04mph
2) 1m - 7:03(7:03/m) 100cal 8.51/9.27mph
3) 1m - 6:49(6:49/m) 100cal 8.81/9.52mph
4) 1m - 6:54(6:54/m) 103cal 8.69/9.41mph
5) 1m - 6:39(6:39/m) 103cal 9.03/9.37mph
6) 1m - 6:57(6:57/m) 101cal 8.63/9.14mph
7) 0.44m - 3:24(7:49/m) 42cal 7.68/8.45mph

6 strides after. Foot didn't feel as good as monday, was fine the first 2.5 miles or so but then started to feel it, not much and didn't feel the need to turn around and thankfully didn't really get any worse, but it was there pretty much the rest of the run. Not great, was kinda hoping this was just gonna be behind me, but otoh it was pretty much fine and actually maybe felt it a little less at the end then middle (tho I was saying that 2 weeks ago so idk how valid that is) and I was gonna take either tomorrow or friday off anyway so will just take tomorrow off and then go for like 30 min friday which will hopefully be fine again. Went like 7 flat pace again, smh not really any reason for me to be going that fast on these runs but oh well.

Split Summary
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1) 2.48m - 1:22:11(33:08/m) 192cal 37/118rpm 1.81/7.14mph

Easy spin double, kinda big day. Short run tomorrow should get me rested for long bike on sunday.

Split Summary
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1) 1m - 7:17(7:17/m) 99cal 8.25/8.72mph
2) 1m - 6:45(6:45/m) 99cal 8.89/9.48mph
3) 1m - 6:30(6:30/m) 102cal 9.22/9.5mph
4) 1m - 6:14(6:14/m) 100cal 9.63/9.75mph
5) 1m - 6:03(6:03/m) 99cal 9.93/10.12mph
6) 1m - 5:56(5:56/m) 100cal 10.12/10.4mph
7) 1m - 5:51(5:51/m) 99cal 10.25/11.1mph
8) 1m - 5:36(5:36/m) 100cal 10.72/11.37mph
9) 0.66m - 4:49(7:22/m) 66cal 8.15/10.25mph

Maybe not the best decision to do a full progression run because I am still not really healthy but I was running on the causeway in january and the sun was kinda out (tho not the blue skies that were forecasted smh) and I felt pretty good so did it anyway. Could feel like 5th toepad for a minute or two here and there so still lfoot is irritated but basically fine, but left psoas was pretty tight during this which was annoying ugh. First 2 miles were very easy, was happy with how easy the 6:45 felt but the 6:30 did take a bit of effort, next couple miles were fine just slowly ratcheting up intensity, once I got under 6 started to feel like a workout/steady state effort, and then last mile I did kinda grind it out which I probably should've kept it a little more controlled but oh well. First hard effort in 7 weeks or so and coming off last week's injury I'm pretty happy with how this went, think fitness is probably pretty okay which is good. Onward and upward, and hopefully can stay healthy.

Split Summary
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1) 1m - 7:55(7:55/m) 99cal 7.58/8.77mph
2) 1m - 7:39(7:39/m) 99cal 7.84/8.72mph
3) 1m - 7:18(7:18/m) 103cal 8.21/10.02mph
4) 1m - 7:39(7:39/m) 100cal 7.84/8.95mph
5) 1m - 7:15(7:15/m) 100cal 8.27/10.02mph
6) 0.37m - 2:53(7:43/m) 36cal 7.77/8.31mph

Nice run in the snow, looks like got maybe 6 inches so far? Snow was still coming down a bit but mostly at the end of the storm, mostly good footing on sidewalks/roads. Felt okay given yesterday which was nice, I guess the easy spin recovers more than it tires out. Foot was pretty good I think? Didn't really bother much but I don't think it was 100%

Okay well, set out to do 2 hours but stupidly tried to do it in a group ride that said 2.5w/kg which would be like 150ish for me which I thought was maybe doable, but ofc even at like 160w I was way in the back and 160w was tiring me the fuck out, maybe could've made it to an hour but already was tiring at like 25 min so bailed at 30, but the damage was already done and the remaining 1:15 got progressively slow and felt bad enough by 1:15 (overall) that I told myself only half an hour longer. Legs are kinda toasted, terrible way to do a long spin lol. Hopefully done with >75min spins after today.

Split Summary
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1) 1m - 7:37(7:37/m) 98cal 7.87/9.5mph
2) 1m - 7:05(7:05/m) 101cal 8.47/9.43mph
3) 1m - 7:22(7:22/m) 102cal 8.15/8.79mph
4) 1m - 7:19(7:19/m) 100cal 8.2/8.7mph
5) 1m - 7:21(7:21/m) 101cal 8.16/8.7mph
6) 1m - 7:10(7:10/m) 100cal 8.36/8.89mph
7) 1m - 7:11(7:11/m) 99cal 8.34/9.52mph
8) 0.21m - 1:34(7:19/m) 22cal 8.21/8.7mph

4 strides after. Met up with Wondu again, made the miles fly by again. Left foot didn't bother at all which was great, but left psoas was pretty tight again, really need to try and get that loosened up again, all the sitting I can't be good for it.

EZ spin double

Split Summary
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1) 2.71m - 20:00(7:23/m) 277cal 8.12/8.87mph
2) 1.55m - 9:00(5:49/m) 156cal 10.33/11.42mph
3) 0.27m - 2:00(7:30/m) 28cal 7.99/10.08mph
4) 1.56m - 9:00(5:46/m) 158cal 10.41/11.52mph
5) 2.64m - 20:00(7:34/m) 271cal 7.93/10.58mph

20 min warmup. Drills. 2x9min tempo pieces with 2 min jog in between. 20 min cooldown. First real workout back, was okay but not great. Was getting pretty tired by the last couple minutes of the second piece, but was able to finish out feeling fine. Footing was pretty good in the neighborhood, mostly clear road with sometimes a light coating of snow, though there were a few times car's drove by and I kinda had to hope into the snowier edge of road for a few strides. Left foot bothered a little on first tempo piece but otherwise felt fine, left psoas continues to be really tight even though last night I really started working on it.

55 min spin, easy/medium effort since not doing any workout tomorrow.

Split Summary
===
1) 1m - 7:47(7:47/m) 101cal 7.72/9.93mph
2) 1m - 7:53(7:53/m) 101cal 7.61/8.14mph
3) 1m - 7:20(7:20/m) 101cal 8.18/9.66mph
4) 0m - 0(2:40/m) 22.55/7.72mph

Psoas is tight af, really probably should've taken the day off from running and just biked, but I went and did this. I mean I can run on it, but it is very tight. Hopefully the fact that this was very short and pretty slow will help it feel better for tomorrow, though I'm just gonna shoot for an hour no workout.

Split Summary
===
1) 1m - 7:10(7:10/m) 101cal 8.37/9.58mph
2) 1m - 6:33(6:33/m) 97cal 9.15/10.23mph
3) 1m - 6:45(6:45/m) 104cal 8.88/10.37mph
4) 1m - 6:46(6:46/m) 100cal 8.86/10.06mph
5) 1m - 7:00(7:00/m) 96cal 8.58/9.35mph
6) 1m - 6:24(6:24/m) 99cal 9.37/11.04mph
7) 1m - 6:45(6:45/m) 102cal 8.88/10.42mph
8) 1m - 6:42(6:42/m) 97cal 8.95/10.33mph
9) 0.93m - 5:54(6:20/m) 94cal 9.47/10.73mph

Nice hardish run in the hills. Mostly dirt too, first and last ~8/10 a mile on pavement but otherwise dirt, except middle mileish which kinda just became running on snow which was pretty tiring but oh well. Anyway, left psoas still kinda tight but better than yesterday which is good, hopefully kinda hammering on this won't set it back much. Supposed to be sunny but very cloudy instead Still fun to get out there though.

Split Summary
===
1) 1m - 7:01(7:01/m) 101cal 8.54/9.37mph
2) 1m - 7:11(7:11/m) 101cal 8.36/9.41mph
3) 1m - 7:18(7:18/m) 102cal 8.22/9.1mph
4) 1m - 7:16(7:16/m) 101cal 8.26/9.14mph
5) 1m - 7:17(7:17/m) 100cal 8.25/8.58mph
6) 1m - 7:52(7:52/m) 98cal 7.63/8.52mph
7) 0.14m - 1:06(7:39/m) 14cal 7.84/8.29mph

Been having stomach pain/ache kinda all day, so didn't bike this morning and actually decided to not run this afternoon, but then I went and ran anyway. Pretty much blue skies this afternoon, caught the sunset on this so not bright but still very pretty. Sadly bp south wasn't really plowed ever it seems and while people have walked on it a lot making it decently runnable it's not great and there are a few pretty icy sections. Felt okay on this but not great, probably should've ran slower. Psoas still tight.

Split Summary
===
1) 1m - 7:27(7:27/m) 101cal 8.06/8.7mph
2) 1m - 6:52(6:52/m) 102cal 8.74/9.43mph
3) 1m - 7:12(7:12/m) 102cal 8.34/8.95mph
4) 1m - 6:59(6:59/m) 101cal 8.59/9.1mph
5) 1m - 7:15(7:15/m) 103cal 8.28/9.1mph
6) 1m - 6:45(6:45/m) 99cal 8.9/10.85mph
7) 1m - 7:01(7:01/m) 101cal 8.55/9.1mph
8) 1m - 7:24(7:24/m) 102cal 8.12/8.83mph
9) 1m - 7:08(7:08/m) 102cal 8.42/9.27mph
10) 1m - 7:36(7:36/m) 101cal 7.9/8.79mph
11) 0.48m - 3:24(7:00/m) 49cal 8.57/9.16mph

Decent medium long run. Legs didn't feel great but still went along at a decent effort. Idk how to feel about psoas, it definitely hasn't been getting worse and has been feeling better than it did on wednesday, but idk if it's really getting better either. Day of tmrw should do it some good, but also last night I did a bunch of stretches/exercises for psoas I found on youtube and was really hoping that would loosen it up and it didn't. But will keep on them and also really need to just beat the shit out of my left glute so it's sore and will have to be activated since I think that kinda worked last may/june when I first had the psoas issues.

Actually made it 2 hours this week! Which is good bc I missed my spin on friday so volume would've been pretty low if I'd only done 90 minutes. Anyway, basically a long recovery ride (106w avg) but nonetheless this long of an effort (even if very easy effort) has gotta count for something.

Split Summary
===
1) 1m - 7:12(7:12/m) 99cal 8.34/8.93mph
2) 1m - 6:58(6:58/m) 101cal 8.61/9.58mph
3) 1m - 7:04(7:04/m) 100cal 8.49/9.37mph
4) 1m - 7:01(7:01/m) 101cal 8.55/8.89mph
5) 1m - 7:01(7:01/m) 101cal 8.55/9.02mph
6) 1m - 6:42(6:42/m) 101cal 8.97/9.54mph
7) 1m - 6:36(6:36/m) 99cal 9.09/9.79mph
8) 1m - 6:45(6:45/m) 101cal 8.89/9.41mph
9) 0.15m - 1:05(7:06/m) 14cal 8.45/8.37mph

Met up with Wondu again for a cruise, bit faster than last week but fine given how easy yesterday was. Psoas was noticeably better than Saturday which was good, still tight but not bothersome all the time. Hopefully can keep that trend up with lot's of stretching & most importantly strengthening that left glute. Isn't the worst thing for me to be doing a bunch of moderate runs tho, probably better for fitness to be doing polarized training but will keep me in decent shape.

Easy spin, was only gonna do 30 originally bc taking a down week in volume this week while trying to run ~52 miles so not gonna spin much, but was talking to Jackson on the phone which was nice and so ended up going to 40.

Split Summary
===
1) 1m - 7:32(7:32/m) 101cal 7.97/8.54mph
2) 1m - 7:27(7:27/m) 100cal 8.06/8.68mph
3) 1m - 7:29(7:29/m) 102cal 8.02/8.77mph
4) 1m - 7:41(7:41/m) 103cal 7.81/8.41mph
5) 1m - 7:38(7:38/m) 101cal 7.85/8.31mph
6) 1m - 7:28(7:28/m) 103cal 8.04/8.31mph
7) 1m - 8:00(8:00/m) 102cal 7.5/8.2mph
8) 0.93m - 6:46(7:18/m) 89cal 8.22/8.66mph

Tried out running in the spike things mom got us all for christmas. They definitely provided better traction n the unplowed beltpath & intervale than just running but still wasn't great and my right foot was bothering a good amount and then pretty much felt fine again last mile so think it may have caused issues there too. And had to carry them to/from beltpath which was a little annoying. Probably not really worth using, except maybe if running during/right after a big snowstorm where everything's unplowed, and even then probably only for a short run tbh. Anyway, onto the actual run, it was alright didn't feel amazing and running on snow was kinda annoying. Psoas though was definitely better, yesterday was kinda unsure bc I was running with Wondu so not focused on it but today it was mostly just a slight feeling of tightness and only occasionally actually bothered. Think using my dresser as a 'standing desk' with my computer may be doing some good.

Split Summary
===
1) 1m - 7:53(7:53/m) 101cal 7.6/8.68mph
2) 1m - 7:24(7:24/m) 96cal 8.11/9.33mph
3) 1m - 7:15(7:15/m) 103cal 8.29/8.93mph
4) 1m - 7:06(7:06/m) 101cal 8.46/9.62mph
5) 1m - 7:12(7:12/m) 100cal 8.34/9.39mph
6) 1m - 7:24(7:24/m) 102cal 8.12/8.97mph
7) 1m - 7:20(7:20/m) 101cal 8.19/8.68mph
8) 1m - 6:54(6:54/m) 97cal 8.7/9.81mph
9) 0.81m - 5:34(6:51/m) 83cal 8.76/10.21mph

Genitals took an L on this, was wearing these loose fitting 'tights' I have and it was pretty windy on spear street and headwind on the way out so dick kinda froze and ofc never fully warmed up again and then bc they were so loose on the way back the balls started chafing and the last 8 minutes or so were brutal. Other than that okay run, was gonna originally drive out to dirt but too dreary to have any motivation but felt okay, also psoas discomfort has kinda moved into being right on the inside of my pelvis which is weird, not sure what to make of it. But probably good that it's moving around.

Split Summary
===
1) 1m - 7:36(7:36/m) 99cal 7.9/8.75mph
2) 1m - 7:07(7:07/m) 103cal 8.42/8.97mph
3) 1m - 7:11(7:11/m) 102cal 8.34/8.91mph
4) 1m - 7:33(7:33/m) 101cal 7.94/8.54mph
5) 1m - 7:31(7:31/m) 103cal 7.99/8.43mph
6) 1m - 7:32(7:32/m) 103cal 7.96/8.27mph
7) 1m - 7:56(7:56/m) 104cal 7.56/8.29mph
8) 0.3m - 2:34(8:36/m) 27cal 6.98/8.33mph

Ughhh, not a good run. To start with just kinda felt like shit, don't know why I ran so fast miles 2&3, also another dreary overcast day. But more annoyingly, fucking outside left foot was bothering again on the back half of this, and I feel it being tight right now after the run, ugh. Don't really have the mental energy to be dealing with 2 injuries at once, so we'll see if I run tomorrow or not. Psoas not great either, I mean fine but back down into the hip more and while mostly just tightness still flares of pain which I don't love. Running wtf, I want you to love me but sometimes ya just don't. Hard to want to run when I can't get more than a bit of training before something befalls me again.

Split Summary
===
1) 3.56m - 46:14(13:00/m) 284cal 37/112rpm 4.61/7.83mph

Another 'ski' with marika. Volume's gonna be a little high for my down week bc both tuesday's and today's x-train double were a little long but oh well, total off day sunday so still a valid down week imo. Double poling tired the arms out for sure.