Wednesday 8/15
AM Run (06:31:39AM)
This was a morning run based on time with medium effort. It was 45 minutes (5 miles) with that steep descent and climb around the corner of the house.
- Duration: 47:00
- Distance: 5.02
- Climb: 1063.0
- Descent: 1029.9
- Avg Speed: 6.40
- Max Speed: 10.28
- Max HR: 173
- Avg HR: 145
PM Run – Bike (06:45:19PM)
This was done indoors on the tread and the cyclops trainer as the skies and forecast were threatening a summer storm. The goal here was to run a 90 minute training session as the following session, and I’ve entered in what my RPE’s ended up being:
- Warmup: 15min at RPE3 (4.5mph)
- Main: 2x(26t, 4r) or 26t @ RPE6 (6mph), with 4r @ RPE2 (3mph)
- Cool down: 15min at RPE3 (4.5mph)
- Total distance ended up being: 8.02mi
- Max HR: 164
- Min HR: 136
- Fuel: 1 Gu at the 45min mark
The bike spin was directly after the run. I took a Gu and re-hydrated with some Gatorade.
- Duration: 30:32
- Distance: 7.49
- Avg Speed: 14.7
- Max Speed: 17.5
- Max HR: 141
- Avg HR: 125
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