2024 Weekly Run Down 24/52 – Is it “Sweet Spot” or “Sweat Spot”?

This week’s stats:

Running: 16.7 mi
Cycling: 77.1 mi
Walking: 1.5 mi
Bootcamp: 45 min
Strength: 70 min
Yoga/Pilates/Barre: 145 min
Warm Up/Stretching: 70 min
Meditation: 10 min

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

If you’re familiar with Power Zone Training, you know about the “sweet spot”. It’s the threshold between your zone 3 and 4. Intervals at that threshold are tough because they get you close to your FTP output (the middle of zone 4) but are still considered endurance rides. Tanja and I have started calling it the “sweat spot” ride – or, alternatively, the “swear spot” ride. You’ll be drenched and there might be a puddle underneath your bike, but the rides make you feel proud when you finish, especially when the intervals get long (like this week).

Monday

• 20 Min Full Body Strength: Week 2, Day 1 – Jess S (8/14/23) — PUTV8
• Team Wilpers Summer Run Challenge – W3R1
  • 45 Min Intervals Run – Hannah F (5/11/24)
    • 5 Min Warm Up
      • 5 Min @ Easy Pace
      • 5 x 15 sec strides + 45 sec @ Easy Pace
      • 5 Min @ Easy Pace
    • 20 Min Main Set
      • 2 x 5 Min @ Half Marathon Pace/ 2:30 @ Easy
      • 5 Min @ Half Marathon Pace
    • 10 Min Cool Down
  • 5 Min Cool Down Run – Matt (5/23/24)
  • 5 Min Post-Run Stretch – Matt (4/29/24)
  • 10 Min Focus Flow: Core – Aditi (4/29/21) — Personal Streak/Six Pack Pool Party

I joined Sherry and Lindsay for Pump Up The Volume 8 in the morning and Jess was mean to us but we know she means well (what a play on words). I am expecting to be sore. Immediately after this full-body warm-up, I left for my 45-minute interval run. It was beautiful outside and I enjoyed the cooler morning temperature. I had time for a quick stretch before I had to get ready for work.

Tuesday

• 20 Min Tropical House Pilates – Aditi (6/11/2024) — Personal Streak/Six Pack Pool Party
• 30 Min Rock Ride – Jenn (6/11/2024)
• 30 Min Power Zone Endurance Ride – Hannah F (5/15/24) — PZ-W2R1
• 5 Min Cool Down Ride – Hannah F (7/16/22)
• 10 Min Foam Rolling: Full Body – Rebecca (6/10/24) — Summer and Self-Care

I started the day with Pilates and then joined Sherry and Kristin for Jenn’s Classic Rock Ride. The playlist was excellent. I used the ride as a warm-up for the power zone endurance ride that was scheduled right after with Tanja and Kristin. The foam rolling afterward was much needed and a good reminder to do this more often. Do you foam roll enough?

Wednesday 

• 20 Min Full Body Strength: Week 2, Day 2 – Matty (8/14/23) — PUTV8
• 45 Min 90s Bootcamp – Jess (6/11/24) — Beachbody Bootcamp
• 30 Min Power Zone Ride – Matt (5/18/23) — PZ-W2R2
• 10 Min Justin Timberlake Cool Down Ride – Jenn (5/16/24)
• 10 Min Core Strength – Olivia (6/8/21) — Six Pack Pool Party
• 10 Min Restorative Yoga – Nico (11/28/23) — Personal Streak

I joined the #BCBabes for Jess’ newest 45-minute Bootcamp and then hopped on the bike for the 30-minute power zone “sweet spot” ride ( right between Zone 3 and 4) with Tanja and my sister. I love it when my sister joins us on Wednesdays. She doesn’t have a Peloton but she’s been using the app at her gym (on a Keiser bike) and I think I am getting her hooked on power zone training :) 

Thursday

• 20 Min Full Body Strength: Week 2, Day 3 – Selena (8/14/23) — PUTV8
• 10 Min Metal Barre: Core – Ally (1/31/24) — Six Pack Pool Party
• 10 Min Rock Barre: Upper Body – Ally (9/13/23) — Sizzling Summer Barre Burn
• 5 Min Warm Up Ride – Cody (4/23/24)
• 30 Min Power Zone Ride – Matt (5/18/23) — PZ-W2AR
• 5 Min Cool Down Ride – Cody (6/12/24)
• 10 Min Just Ride: Outdoor (Commute)
• 15 Min 80s Walk – Jon (7/20/23)
• Extra10: Walk – Andy (3/13/23)
• 12 Min Just Ride: Outdoor (Commute)

I finished week 2, day 3 of the Pump Up The Volume 8 program and added a couple of short Barre classes before hopping on the Power Zone Ride from yesterday. Kristin couldn’t join us yesterday and was going to do the ‘Sweet Spot’ Ride today, and since it’s a tough ride, Sherry and I decided to ride with her (just in Zone 2 though) and cheer her on. It’s always better to ride with friends! (Also, I am not crazy enough to do a ‘sweet spot’ ride two days in a row.) 

Friday

• 15 Min Earth, Wind & Fire Barre – Hannah F (1/18/24) — Sizzling Summer Barre Burn
• 30 Min Pilates – Kristin (6/14/24) — Personal Streak/Six Pack Pool party
• Team Wilpers Summer Run Challenge – W3R2
  • 45 Min Intervals Run – Matt (6/12/24)
    • 5 Min Warm Up
      • 5 Min @ Easy Pace
      • 5 x 15 sec strides + 45 sec @ Easy Pace
      • 5 Min @ Easy Pace
    • 20 Min Main Set
      • 3 x 4 Min @ Threshold Pace/ 2 Min @ Easy
      • 2 Min @ V02 Max Pace
    • 10 Min Cool Down
• Extra 10: Walk – Andy (3/13/23)
• 30 Min 2000s Ride – Cody (6/14/24)
• 5 Min Post-Ride Stretch – Cody (1/17/22)

This morning, we celebrated Kristin’s birthday and her milestone in Kristin (McGee)’s Pilates class. Then I set out for my Team Wilpers Intervals Run. People in our Facebook Group had hyped it up as a tough run and it was – three intervals at threshold pace and then pushing at the end to V02 Max pace is tough. I was thankful for very pleasant temps in the morning when I left the house. The high 50s are perfect running weather. I jumped on Cody’s 30-minute live ride when I got back to pedal out my legs.

Saturday

• 10 Min Pre-Run Stretch – Andy (2/16/21)
• Team Wilpers Summer Run Challenge 2024 – W3R3
  • 60 Min Endurance Run – Matt (9/28/23)
    • 10 min Warmup
    • 45 min @ Easy Pace
    • 5 min Cool Down
• 8 Min Just Walk: Outdoor 
• 10 Min Focus Flow: Hamstrings – Kristin (4/24/24) — Summer & Self-Care/Personal Streak

I had a Team Wilpers endurance run (60 minutes) on deck for Saturday and left early (around 7:15 am) to beat the heat. It was a nice, easy run and I followed it up with a focus flow for my hamstrings.

Sunday

• 5 Min Warm Up Ride – Bradley (4/15/24)
• 45 Min Power Zone Ride – Denis (1/9/20) — PZ-W2R3
• 10 Min Cool Down Ride – Denis (4/23/21)
• 5 Min Post-Ride Stretch – Denis (7/11/23)
• 10 Min Classic Rock Barre: Core – Ally (3/22/23) — Six Pack Pool Party/Personal Streak
• 20 Min Restorative Yoga – Kirra (3/26/24) –Serenity Sunday
• 10 Min Body Scan Meditation – Kristin (3/10/21) — Serenity Sunday

Another “sweet spot” ride, hooray. This time two 10-minute intervals with a 5 min interval in Zone 4 sprinkled in. I was dreading the class a bit, to be honest, but it turned out quite alright. It’s all about finding the right resistance/cadence combo to sit (un)comfortably in the sweet spot for an extended period of time. Ha. I ended the day with “Serenity Sunday”, some restorative yoga + meditation. Much needed.

Current Challenges + Trackers:

Team Wilpers Summer Run Challenge 2024 – 8 weeks
“Seven Deadly Zones” Power Zone Challenge – 7 weeksPump Up The Volume 8 — PUTV8
Streaker365 Summer Sweat Fest
Streaker365 Beachbody Bootcamp
Streaker365 Six Pack Pool Party
Streaker365 Sizzling Summer Barre Burn
Streaker365 Summer Self-Care
Streaker365 June Personal Streak (Daily Yoga/Pilates/Barre)
Streaker365 Serenity Sunday (restorative yoga + meditation)

Have you done a sweet spot ride? Or was there anything sweet (or sweaty) during your week?