BIKE 1 hr 22 mins and 24 miles, 3x5 miles at 75%
RUN about 28 mins and 3 miles to work
Kind of a long ride for the midweek session, but it had a lot of meat in it to make it fly by. The goal was aerobic building and pacing, so 3 times 5 miles at 75%, 2 min rest.
#1 16:13 and ave HR 104
#2 15.59 and ave HR 106
#3 15:51 and ave HR 105
5 miles in 16 minutes works out to be ~18.7 mph.
By the end of the third one, my attention was waning and my HR dropped. I'm saying this without having the data in front of me! So I'm guessing how it will look.
ETA: The data are interesting! I'm consistent over the intervals. I shaved 22 seconds off the last interval yet didn't raise the HR much. Although these are very small time changes, they won't add up to much over a long ride. Over 112 miles I'd save almost 500 seconds, or 8 minutes. I take it back! They do add up!
I'm gauging 75% as "I'm working, I could do this for a long time but maybe not all day, yet I could push harder with just a little more effort".
The run was great! After a smallish bit of brekkie I ran in to work, felt down hill most of the way :) Well in fact running to work is all down hill for the first 1 or so, but it still felt good. Started to fade in the last 0.5 mile.
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