December 16, 2020 | Training Day

Today was a LSD workout with a heavy heart. A hiking friend passed away yesterday from Covid - 19.  #LSD #Covid19 #AVA  Thursday Workout: Fartlek Run / CrossFit WOD   My 3-month training guide peppered with plenty of fun that’ll have you as ready as can be when you step to the start line. https://www.trainingpeaks.com/trainin...   My Winter Training Plan https://www.trainingpeaks.com/trainin... LSD: PRE = 4.5; This is aerobic development pace, slightly higher in intensity than RECOVERY and EASY effort running. The purpose of Long Sustained Distance running of 40 to 90 minutes in duration is to stimulate adaptive response in various aerobic pathways, including cardio-vascular power and efficiency, mitochondrial density and efficiency, metabolic efficiency, muscle fiber size, and fatigue resistance. Given that the largest energy contribution comes from the aerobic system for races of 800m or longer, LSD paced running is the cornerstone of distance training. Extending the length of the Long Sustained Paced run over the course of the season and over the course of a career is essential for reaching endurance performance potential.   Training Day:  Walk Wed, 12/16/2020 YO LSD 65 1:57:52 6.37 mi   Workout Wed, 12/16/2020 KGB 25 15:03   Workout Wed, 12/16/2020 Fitbit 20:43  Virtual Run Wed, 12/16/2020 Yorkshire: Chug 50 49:45 2.80 mi Endurance News & Random Musings https://andynoise.com/ Andy Noise Gear https://andynoise.com/gear Andy Noise Experience Stay Healthy. Be Boring. Not Epic.