Sunday 7/1

Woke up feeling good! Man that was awesome yesterday. I had a little wear in the legs, but I need to get back to base-ics… and that means some slower, longer, miles in the saddle today so the legs should be fine to carry me through. The Garmin has been telling me that I’ve been spending a lot of HR time in zones 4 and 5… and I needed to get today in on a longer ride and push that back to 3 and 4 (with less in 4) if I could help it.

My goal was to complete the entire Rail Trail… and I did. I headed south first, as northbound is mostly uphill. I’m located about 3/4 up the trail from its start, and that’s where I entered riding down to Elmsford, up to Carmel, and back to Somers. The entire trip stats are as follows:

  • Distance: 63.16mi
  • Time: 4:20:18
  • Avg pace: 4:07/mi
  • Avg speed: 14.6mph
  • Max speed: 23.7mph
  • Avg HR: 146bpm
  • Max HR: 179bpm
  • Ascent/Descent: 5468ft/5441ft
  • Fuel: 4 Gu’s, 1 Cliff bar, 1 Camel back, 1/2 btl of Gatorade, 1/2 btl of water

Legs were shot… I mean done. What a great training weekend. In reviewing the stats, the HRM had me hitting the right spots with almost an even splitting between zone 3 and 4 (roughly 2 hrs a piece, a bit more in 3). I think I may try and lower this into 2 and 3 for the next rides (hopefully, no cyclists to push ;-).

~ by philiplavoie on July 1, 2007.

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