BIKE 18.1 miles in 1 hr
RUN 4 miles in 39 mins, ave 131 bpm
The plan said 75%, but I went "harder" than what I thought 75% would be. I was feeling it! But I wasn't going all that fast -- the intervals work out to 19-something mph.
#1 9:43 120 bpm
#2 9:44 124
#3 9:43 123
Then I ran to work -- it was COLD dammit! I hope this summer is so damned hot I melt!
Yesterday TV had a great suggestion. Two of them really. I need to race more tune-ups and practice races. And I might benefit from being more self-competitive, in that I have regular courses that I occasionally race and track the times. His data from the last 3-4 years shows steady improvement in speed! He also asked about my racing -- do I always run to the same effort? Ummm...yeah.... Hmmm....
Oh and I don't have any good idea of my 5K pace. So I'm off to do some February 5K shopping.
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