2023 Weekly Run Down 24/52 – A milestone!

I am linking up again for the Weekly Run Down with Kim and Deborah.

This week was a week of celebration. Tanja and I celebrated our 900th ride on the bike that goes nowhere (aka the Peloton) and I unexpectedly hit a new PR in a 30 min cycling class. That was exciting!

I also completed the 4-week Power Zone Pack Zone Wars “Race to Beat the Evil Purge” Mini Challenge, which featured a lot of older power zone rides from 2019 that will probably be purged from the library very soon. Since I had to skip the last full challenge (because of travel), I did the mini-challenge in preparation for the new challenge which starts this week.

The theme of the new challenge is “Breaking Zones” (in reference to “Breaking Bad”). They always come up with such fun themes! I am riding with the same team as always – the Streakers365 – our team name for the challenge is Streaking Bad. This challenge will focus on improving V02 Max (which is work in zone 5), so I am expecting some spicy rides!

I had a great running week as well. I finished week 2 of the Team Wilpers Summer Run Challenge and was excited to hit (or exceed) my target paces. I know it will only get harder from here, but I take all the wins that I can get.

  • 30 Min Ed Sheeran Yoga Flow – Kristin (9/16/21) — Rainbow Reach/Personal Streak
  • 20 Min Lower Body Strength – Jess S (9/26/22) — PUTV1 – W2D1
  • 5 Min Lower Body Stretch – Adrian (4/11/23)
  • 10 Min Warm Up Ride – Sam (5/24/22)
  • 10 Min Low Impact Ride – Sam (7/11/22) — Color Hunt/Instructor Bingo
  • 30 Min Metal Ride – Kendall (6/12/23) — 900th Ride!
  • 5 Min Cool Down Ride – Kendall (5/17/23)
  • 10 Min Full Body Stretch – Adrian (5/31/23)

I joined a Streakers365 friend for the Ed Sheeran Yoga class (highly recommend – so fun!) to celebrate her 1000th (!) Streak Day and later, Tanja and I celebrated our 900th (!) ride together on Kendall’s LIVE Metal Ride. It was a day of celebrations!

  • Team Wilpers Summer Run Challenge – W2R1
    • 5 Min Pre-Run Warm Up – Becs (2/7/20)
    • Lunge Matrix Stretch
    • 10 Min Warm Up
    • 15 Min Threshold Run/45 Min Intervals – Becs (3/25/22)
    • 5 Min Cool Down 
  • 12 Min Cool Down Run
  • 5 Min Post-run Stretch – Becs (11/15/21)
  • 30 Min Focus Flow: For Runners – Kristin (6/6/23)

I was pretty happy with my 4×3 min Threshold Run. My intervals were a little fast, but not too far off from my threshold pace (8:33 min/mi) considering that I was doing this by feel (and my beeping Garmin). I felt pretty good.

On a side note, I picked a 45 min Peloton class for a 30 min training run, which meant I had to finish the class with an extra cooldown run. All good, but geez, where was my brain? 

  • 5 Min Warm Up Ride – Bradley (8/1/22)
  • 30 Min Power Zone Ride – Matt (8/15/19) — Zone Wars – W4R1/Instructor Bingo – PR!
  • 20 Min Hip Hop Barre – Ally (6/14/23)
  • 10 Min Lewis Capaldi Full Body Stretch – Ben (5/22/23) — Color Hunt
  • 10 Min Yoga Flow – Mariana (6/7/23) — Personal Streak
  • 10 Min Just Ride: Outdoors
  • 10 Min Just Ride: Outdoors

I hit a new 30-min PR in the power zone ride. That was unexpected.

  • 5 Min Pre-Run Warm Up – Tobias (5/22/23)
  • Team Wilpers Summer Run Challenge – W1R2
    • Lunge Matrix Stretch
    • 15 Min Warm Up
    • 15 Min VO2 Max Run/30 Min Rock Run – Tobias (7/21/22) — Instructor Bingo
    • 5 Min Cool Down 
  • 10 Min Focus Flow: Hips – Aditi (2/27/23) — Personal Streak/Instructor Bingo
  • 20 Min Upper Body Strength – Jess S (9/26/22)) — PUTV1 – W2D2
  • 10 Min Upper Body Stretch – Selena (4/7/21)

I’m still struggling to find my prescribed paces on outdoor runs and keep looking at my watch a lot. It doesn’t help that it’s constantly beeping at you when you leave the desired range, but I am trying! The VO2 Max Run went pretty well, if I may say so myself.

  • 5 Min Warm Up Ride – Erik (5/10/23)
  • 30 Min Power Zone Endurance Ride – Matt (8/22/19) — Zone Wars – W4R2
  • 20 Min Full Body Strength – Jess S (9/26/22) — PUTV1 – W2D3
  • 10 Min Core Strength – Selena (5/17/22) — Color Hunt/Instructor Bingo
  • 10 Min Boxing Stretch – Kendall (5/27/22) — Rainbow Reach
  • 10 Min Focus Flow: Floor Poses – Ross (7/13/22) — Personal Streak
  • 45 Min Power Walk – Andy (9/12/19) — Instructor Bingo
  • 5 Min Pre-Run Warm Up – Adrian (4/26/23)
  • Team Wilpers Summer Run Challenge – W1R3
    • 10 min Warm up Run – Selena (7/1/22)
    • 30 min Endurance – Top 50 Outdoor Run: #10-1 – Matty (12/30/22)
    • 5 min Cool Down Run – Susie (4/18/22)
  • 15 Min 80’s Ride – Erik (4/18/22) — Instructor Bingo
  • 10 Min Strength Roll Call: Core – Callie (6/17/23) — Instructor Bingo
  • 10 Min Focus Flow: Healthy Back – Nico (6/13/23) — Instructor Bingo/Personal Streak
  • 10 Min Father’s Day Meditation – Chelsea (6/20/21) — Rainbow Reach

This was my easy run for the week and let’s just say that after all that speed interval work earlier in the week, deliberately slowing down is almost as hard as speeding up. I usually just like to hang out somewhere in the middle, but I know that this is good practice!

  • 10 Min Relaxing Meditation – Cody (9/2/22) — Instructor Bingo
  • 10 Min HIIT Cardio – Adrian (3/10/22) – Instructor Bingo
  • 10 Min Warm Up Ride – Ben (6/12/23)
  • 45 Min Power Zone Endurance Ride – Denis (11/14/19) — Zone Wars – W4R3
  • 5 Min Post-Ride Stretch – Camila (5/30/23)
  • 10 Min Focus Flow: Hips – Aditi (7/28/22) — Personal Streak

Tanja joined me for the last power zone endurance ride of the Zone Wars Mini Challenge and it was great knowing that she was just on the other side of the screen.

Current Challenges + Trackers:

This was a fun week. I completed the Instructor Color Hunt challenge, finished week 2 of the Pump Up The Volume 1 Program and kept up with my yoga streak. I also hit 4 Instructor Bingos. It worked out nicely!

Streaker365 June Instructor Color Hunt ✔
Streaker365 Rainbow Reach  – week 2 ✔
Streaker365 Eat the Rainbow Bingo (Nutrition Challenge)
Streaker365 June Personal Streak (10+ min yoga/day) ✔
Peloton Pump Up The Volume 1 Strength Program – week 2 ✔
Pelotrak Instructor Bingo (weekly) – 4 Bingos!!

This week’s stats:

Running: 12.5 mi
Walking: 4.3 min
Cycling: 61.2 mi
Strength: 80 min
Yoga: 110 min
HIIT/Cardio: 10 min
Warm up + Stretching: 145 min
Meditation: 20 min

How was your week? Did you celebrate any milestones?


Rainbow Reach =  Streakers365 Recovery Tracker
Strength = Streakers365 Strength Tracker
Zone Wars = Power Zone Pack Mini Challenge “Zone Wars: Race to Beat the Evil Purge” (4 weeks)
W1C1 = Week 1, Class 1
W1AR1 = Week 1 Accelerator Class 1
Pelotrak Instructor Bingo

  1. Wow, you had a busy and varied week! For the running paces- I think it’s very hard in the beginning to find your pace. But I’ll bet you’ll be good at it by the time you finish the program. Congratulations on your milestones! 900 rides is a LOT.

    1. Thank you! And yes, I think you’re right that it’ll just take some practice with the paces.

  2. Sounds like a great week. Congrats on 900 rides! I did all my MW training runs on my tread. It would be so hard to hit my paces outside — and impossible with Scooby.

    1. Thank you! Ha, and yes, I can imagine it’s hard keeping pace with Scooby! Glad you have a tread for these interval runs.

  3. Wow. What a great week… and so much variety in your routines. Congrats on that PR too.

    1. Thank you Darlene!

  4. The target pace range on the watch is so tricky. Sometimes I give it extra seconds on each side of the range so it’s not constantly beeping at me! Congrats on 900 rides!

    1. Yes, having a little buffer around the target pace is a good strategy! Thank you :)

  5. Amazing work! I have not been on my spin bike in awhile (I’m outside almost exclusively now if I’m riding), and this makes me realize how much I miss the Tabata/interval classes! I totally agree that hitting slower paces is equally as hard as hitting faster ones. I usually run by feel, and (like you), I’m usually somewhere in the middle by default, LOL.

    1. I am glad you feel the same about the slow and fast paces ;)

  6. Amazing job being on top of all your challenges ! Love that I can be part of it here and there :)

    1. I am always happy when you (can) join me :)

  7. Congrats on 900 rides! I don’t do Peloton, but I am always impressed by their challenges and how everyone works hard to complete them! I’ve been running for years and I still struggle to hit my paces. I’m not very disciplined that way, lol

    1. Thank you! Peloton does build nice community around these challenges for sure.
      I am glad to hear that it’s hard for you to hit certain paces, too. I mean, I generally love to run by “feel” and that can be very different from one day to the next ;)

  8. Congrats on your 900th ride! That’s a huge milestone!

  9. Wow! What an accomplishment, San. Proud of you <3

  10. Wow I thought I took a lot of Peloton classes! The Wilpers paces get easier to figure out after a few weeks. Glad you like it so far

    1. Thank you, I am glad I am giving this a try… I am glad to hear that the paces will get easier to hit with time! :)

  11. Congrats on your 900th Peloton ride! That’s amazing!

  12. 900 rides!!!! well done! I don’t do Peloton but I’ve not even come close to 900 rides on my spin bike at home LOL (I usually do RPM from Les Mills).
    nice week for you as well!

  13. Girl, you’re on fire! Congrats! And thanks for the reminder that I do want to get on my stationary bike today . . .
    I have no problem with slow. It’s all slow with me!

  14. Wow! 900! That will be 1000 before you know it!
    I always think your ride data looks like skylines. It makes me happy.
    Ed Sheeran yoga sounds awesome!

  15. You’re making me miss Peloton!! I got rid of my subscription this year because I wasn’t using it much a doing more tri-specific training, but I recently rejoined on the free membership level and it’s just not the same. Maybe once my races are done for the year I’ll rejoin to keep motivated :)

  16. I always set a broader range for speed, especially short speed as I don’t think the Garmin is quick enough to react sometimes! Sounds like a fun week of varied workouts- you are the queen of all the challenges!

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