Philip LaVoie’s Blog

Merry Christmas all!

Yep, not giving up on this streak yet… here’s the skinny.

Run:

• Duration: 1hr
• Distance: 5.5mi
• Incline: 2%
• Calories: 730
• Avg Speed: 5.5mph

Bike:

• w/u 10 minutes
• 10 x 30 second fast spin-30 seconds easy.
• 4 x 6 minutes big gear rpm around 60.  Rest interval 2 minutes.
• C/d 10 minutes
• Duration: 1:02
• Distance: 15.53mi
• Avg Pace: 3:59/mi
• Avg Speed: 15.0mph
• Max Speed: 19.5
• Calories: 736
• Avg HR: 118bpm
• Max HR: 133bpm
• Avg Cadence: 75rpm

~ by philiplavoie on December 26, 2008.

Posted in training