BIKE 1 hr 45 mins and 31.5 miles, 2x8.4 mi 75% intervals
RUN 59 mins and 6 miles
The meat of this bike had 2 x 8.4 mile intervals to be done at 75%. The plan emphasized staying focused on this effort and recording the results:
#1: ave HR 108 bpm, time 26:53
#2: ave HR 108 bpm, time 27:03
Really! I felt like the 2nd interval had a higher HR, I had to work more and focus harder to keep it going. So in the end, both had an average speed of 18.8 mph. If that's my 75%, I'll take it as a great starting point.
I waited a bit after the ride to eat some of my sweet potato pancake before heading out for an aerobic goaled run. The plan said 25 or 30 some odd minutes, but I wanted more. Our 9 inches of snow is melting off making for a froze-toes run! It slowed me down to jump snow piles, dodge icy slush, and avoid all those stupid gumballs that fell off the trees in the park. But in the end, that's what I needed -- to slow it down and focus on an easy effort. This was a refreshing run!
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