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

~ by philiplavoie on August 15, 2007.

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