- Distance 26.20 miles
- Time 04:23:24
- Average Speed 5.97 mph
- Average Pace 10:03 min/mile
- Heart Rate Average 130.00 bpm
- Heart Rate Max 145.00 bpm
- Resting Heart Rate 65.00 bpm
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- Distance 3.76 miles
- Time 00:29:35
- Average Speed 7.63 mph
- Average Pace 7:52 min/mile
- Heart Rate Average 155.00 bpm
- Heart Rate Max 168.00 bpm
- Elevation 50.00 feet
- Resting Heart Rate 65.00 bpm
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May 06, 2008
Living Room- Time 01:00:00
- Heart Rate Max 155.00 bpm
- Heart Rate Average 140.00 bpm
- Distance 15.00 miles
- Average Speed 15.00 mph
- Resting Heart Rate 65.00 bpm
Seems like I've been doing this workout for the past 3 out of 4 weeks. Not that that's a problem; I actually like it. A lot!
15 min warm up
2x6 min, building 1 gear harder each minute, HR#3-low as a max
2 min Recovery
2x4/3 minutes big gear, HR#3 low to mid as a max, alternate one seated/ on standing, then reverse
1 minute normal cadence after each at 80-100 RPM
10 minutes steady at HR#3-low as:
1 min fast spin at 100 RPM or greater
1 minute standing Big Gear
1 minute seated Big Gear
3x15 seconds fast spinning jumps
1:45 easy spin after each
3x15 seconds Big Gear jumps
1:45 easy spin after each
10 min or so cool down
Transition run per Training Plan: 20-30 min t-Run at HR#1-2
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