Philip LaVoie’s Blog

… a sweet training day.

So yeah… we have family coming down today so it needs to be an early start to the day. Not as early as I wanted, but still within range & still pre-dawn (I’ve actually been sleeping a LOT better now so I’ll take it). On the trainer for a pretty long ride today. I decided to tack on a brick run as I’ve been feeling so much better with this consistent training. The legs were creaky with a good deal of running this week (run focused), so it took a bit for them to get going so soon after waking up and it being cold. Right around the 3hr mark, with some good tunes coming on the shuffled playlist, it all kicked in and it felt great to hold a decent pace at such a low HR. The last two hours were pretty uneventful and more carryover from the 3hr mark, with some slower paced spins winding down before the transition to the run.

T2 – there is nothing better in a race than that feeling of getting the hell off of that bike. I love the bike, but am always so glad to be done with it… to get off of that seat and start the run. This is also my best transition, and this one was no different even though I took it a little slower with adjusting fans and getting the treadmill set. I’ve also grown to like that jelly feeling in the legs as you start your run and the blood returns to parts of the feet that were locked in a position for a ridiculously long time. It was a really strong day (even though it was sloooow) and was a great boost to my confidence and a nod to my season and base from last year.

Bike:

• Duration: 5hrs
• Distance: 76.35mi
• Avg Pace: 3:55/mi
• Avg Speed: 15.3mph
• Max Speed: 22.6mph
• Calories: 3735
• Avg HR: 120bpm
• Max HR: 157bpm
• Avg Cadence: 67rpm

Run:

• Duration: 30min
• Distance: 2.5mi
• Incline: 2%
• Calories: 330
• Avg Speed: 5.0mph
• Avg HR:121
• Max HR: 149

~ by philiplavoie on December 27, 2008.

Posted in training