Foundation Week 5

Pretty good week overall. Took Tuesday easy because of New Year's. Knee was hurting on Saturday's long ride, so cut it short. Other than that, I'm feeling pretty good and seem to be recovering well from work out to work out.

12/31/07 (Monday)

Bike: FL: 2:59:29; 160w; 118bpm; 77rpm; 18.7mph

01/01/08 (Tuesday)

Run: 20min: 2.52mi; 8:22min/mi; 141bpm
Bike: 20min: 177w; 81rpm; 6.7mi
01/02/08 (Wednesday)

Bike: FL: 2:38:24; 217w; 144bpm; 81rpm; 21.2mph

01/03/08 (Thursday)

Run: 60min: 6.78mi; 8:50min/mi;
Bike: 60min: 199w; 142bpm; 81rpm
Brick Run: 40min: 4.55mi; 8:47min/mi; 143bpm

01/04/08 (Friday)

Bike: 60min: 155w; 116bpm; 77rpm; 19.05mi
Run: 50min: 5.62mi; 8:53min/mi
Weights: 30min: Abs; 4x15 legs

01/05/08 (Saturday)

Run: AM: 60: 7.04mi; 8:31min/mi
Bike: 80: 221w; 142bpm; 80rpm; 29mi (w/20min race simulation at 250w-cut ride short b/c knee)
Run: PM: 40min; 4.46mi; 8:58min/mi

01/06/08 (Sunday)

Run: AM: 2:01:21: 14.00mi; 8:40min/mi
Run: PM: 46:03: 5.25mi; 8:46min/mi; 145bpm
Bike: 60min: 191w; 139bpm; 82rpm; 20 mi
Weights: 30min: Abs; 4x15 legs

TOTALS
Bike: 10.3hrs (~207mi)
Run: 7.3hrs (50.2mi)
Weights: 1.0hrs
Total: 18.6hrs