Sept 22 Bike-Run

Great day of training … When Emily & I had started talking early in the week about running afterward … I did not expect that there would be 6 of us running (John, Jerry, Jo, Emily, Lisa, & myself) … that was fantastic

Over 78 miles of cycling (including the 2 x 8.5 from my house to the Sub & back) with rolling average of 21.4 for the 61 mile loop out and back from the Sub with a lot of wind and several tough intervals and è

Entire workout (190 watts):

  Duration:    3:59:18 (4:23:26)

  Work:        2723 kJ

  TSS:         282.5 (intensity factor 0.842)

  Norm Power:  223

  VI:          1.18

  Distance:    78.37 mi

               Min  Max  Avg

  Power:       0    734  190 watts

  Heart rate:  76   154  117 bpm

  Cadence:     26   109  80  rpm

  Speed:       1.1   32 19.6 mph

Then the 6.33 mile run from my house including all the big hills & some walking of big hills and still averaging just under 10 minute pace è The first mile was 8:30 including that nice “little” hill on the way out and then hanging on to Lisa the second mile was 7:30 … but of course Lisa & Emily are running machines … Lisa is just plain fast & Emily can run “forever” 

And for those just getting started in this multisport stuff … you are so far ahead of where I was when I was just getting started that there is no comparison …

For those thinking about doing their first long TRI è ½ or full Iron Man … the effort today was “not” what you should do for that long race … The bike was too intense and the start of the run was too intense … you want to get off the bike with fresh legs and then ease into the run … especially if you are doing Iron Man …

But for training … its good sometimes to take the Clint Eastwood approach “A Man has got to know his limitations” (actually I say “Find your limitations”) and you can’t know those limitations if you don’t push the boundaries every once in awhile è once you find the limitations such as pacing, nutrition, or hydration then you can work on them …

Remember … coming in a couple of months (just when you are bored and think that you have nothing to do) è Nothing 2 DU