AM - 6 - 60 - 6
* Ran 6 miles (started at 6 am) Avg'd 8:18 / mile
* Rode 60 miles - Avg 20 mph / 3 hrs
* Ran 6 miles - Avg'd 9:13 / mile
This was probably one of the hardest workouts yet that i've done. Felt ok on the first run - had to keep telling myself to back it down a bit. Once I got on the bike - i could definitely feel the effects of the run. After about 1.5 hrs I started to feel ok and we got on A1A with a sweet tailwind all the way to the Gate Station. It was a steady 25 mph and my hr dropped to 155 or lower. After refueling, we headed back into the headwind and at first was a struggle to hold 20mph then got settled in and held a steady 22 all the way back. Once I got back I transitioned immediately back to running - was feeling pretty good until my IT band starting giving me trouble - it was causing some severe pain in my right knee and I had to stop to walk a few times. It eventually loosened up and I made through the workout..... just not as fast as I had hoped for. This was a good mental workout as well as physical - i definitely learned to just move forward and tried to block out the discomfort....
#1 - 6 miler = 50 min
#2 - 60 miles = 3hrs
#3 - 6miler = 55 min
Showing posts with label hot. Show all posts
Showing posts with label hot. Show all posts
Tuesday, September 8, 2009
Monday, August 10, 2009
8.8.09
AM - Brick - Long ride + t-run
Started early at about 6:45 (wanted to be on the road by 630, but coordinating too many people makes that about impossible). The group started off with me, Stephanator, RadPop, DocLuv, Joe Barton, Dave, & Greg Keller. We headed down PV Blvd to do a loop through Palm Valley (the old Saturday lodge ride route) at an ez pace (mostly 16-18 mph). We were just chatting and not riding hard at all - kind of an extended warmup to get ready for the group ride. Then we met up with the group ride - couple of weird things - my bottle flew out of my rear mount TWICE and me and Rad had to bridge up - that took a lot of energy, but when we finally got on the group, we sat in for a couple of minutes and then the attacks started. Curtis, Burke, and Rad were off the front on the second spoke, so I bridged up and then we sat up for a second and then Kopp came FLYING by us, I chased and we ended up in a breakaway with me, Jeff, Karel, Rad, and Steve Petit. I was thinking that Curtis and Burke were going to either bridge up or they would drag the whole group up to us. But we stayed away for the whole ride. Pulls were between 27 - 30 mph for about 30secs to 1min. Definitely a hard effort. After the grouper, me and Rad headed down to the Gate Station with Shawn "Hercules" Francis. Mellow 20-22 mph then refueled and headed back. On the way back we had a solid group of me, Rad, Burke, Hercules, & Tony M. - solid 24 -26 mph pace made that part go by quick. (Total ride time = ~4hrs) After I got back to the house I did my t-run, which felt ok - not great, but got it done ~26min. I need to map that out so I know the distance. Was a GREAT day of training!!
Ride time = 4hrs
Run time = 26 min
Started early at about 6:45 (wanted to be on the road by 630, but coordinating too many people makes that about impossible). The group started off with me, Stephanator, RadPop, DocLuv, Joe Barton, Dave, & Greg Keller. We headed down PV Blvd to do a loop through Palm Valley (the old Saturday lodge ride route) at an ez pace (mostly 16-18 mph). We were just chatting and not riding hard at all - kind of an extended warmup to get ready for the group ride. Then we met up with the group ride - couple of weird things - my bottle flew out of my rear mount TWICE and me and Rad had to bridge up - that took a lot of energy, but when we finally got on the group, we sat in for a couple of minutes and then the attacks started. Curtis, Burke, and Rad were off the front on the second spoke, so I bridged up and then we sat up for a second and then Kopp came FLYING by us, I chased and we ended up in a breakaway with me, Jeff, Karel, Rad, and Steve Petit. I was thinking that Curtis and Burke were going to either bridge up or they would drag the whole group up to us. But we stayed away for the whole ride. Pulls were between 27 - 30 mph for about 30secs to 1min. Definitely a hard effort. After the grouper, me and Rad headed down to the Gate Station with Shawn "Hercules" Francis. Mellow 20-22 mph then refueled and headed back. On the way back we had a solid group of me, Rad, Burke, Hercules, & Tony M. - solid 24 -26 mph pace made that part go by quick. (Total ride time = ~4hrs) After I got back to the house I did my t-run, which felt ok - not great, but got it done ~26min. I need to map that out so I know the distance. Was a GREAT day of training!!
Ride time = 4hrs
Run time = 26 min
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