Sunday, December 30, 2007

Foundation Week 4

This was a recovery week of sorts, though while still gradually increasing the training volume. I took two very easy days on Monday and Tuesday with 30 min recovery rides. Friday included a long recover ride. My run suffered a little as I developed a blister (from old shoes) which I wasn't able to run through.

December 24 (Monday)

Bike: 30min: 160w; 115bpm; 80rpm

December 25 (Tuesday)

Bike: 30min: 156w; 117bpm; 79rpm

December 26 (Wednesday)

Bike: FL: 2:43:22; 201w; 137bpm; 81rpm; 20.6mph

December 27 (Thursday)

Bike: 90min: 196w; 143bpm; 81rpm

Run: 80min: 8.91mi; 8:58min/mi

December 28 (Friday)

Bike: FL: 2:57:30; 163w; 120bpm; 79rpm; 18.9mph

Run: 90min: 10.76mi; 8:27min/mi; 153bpm

December 29 (Saturday)

Bike: FL: 2:43:01; 203w; 140bpm; 80rpm; 20.6mph

Brick Run: 15min: 1.66mi; 9:02min/mi; 152bpm (bad blister)

December 30 (Sunday)

Bike: FL: 2:37:29; 221w; 144bpm; 80rpm; 21.3mph (30min @ Race Simulation ~250w)

Run: 40min: 4.91mi; 8:11min/mi; 152bpm (blister)

TOTALS: 17.3 hours
Bike: 13.5 hours (~274 miles)
Run: 3.8 hours ( 26 miles)

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