Bike #1
  • 58m 29s
  • 16.41 miles
  • 16.84 Mi/hr

Did the shock workout, basically 4 intervals that started low and steadily increased for 4 minutes. The 4th interval max was at FTP. After the 4 intervals there was a 5 minute easy period followed by a repeat of the intervals. 3rd and 4th were almost brutal, really struggled to hold on at a couple of different points. When I reached the last interval I really pushed hard to hold the line and finish. Good ride, its a shame my HR strap has crapped out, I'm sure the numbers were through the roof!

Bike #2
  • 58m 29s
  • 16.41 miles
  • 16.84 Mi/hr

  • Calories out: 3738 From lifestyle:2050, From activities:1688
  • Health data: Hours slept: 7
Run #1
  • 1h 32m 05s
  • 10.01 miles
  • 09m 12s /Mi

1st thoughts are in Boston, unbelievable that people have such a low respect for Human life. Absolutely nothing good can come out of these actions.
This turned into a longer run than planned. I had a Dr appointment and after all of the adjustments and such he starting asking about my plan for running today. I told him I was planning on running, and that it was a short/easy day. At that point he asked if I could run longer. I figured that since my run on Sunday was cut short there was no reason I couldn't run long distance today. So the DR ordered me to run until my knee locked up or I tired, which ever came 1st.
Run started off like all other recent runs, by mile 2.5 I started to feel some discomfort in my knee and I fully expected the lock-up and pain to shortly follow. Surprisingly this never came! By mile 5 my legs felt good and the tingles I had been feeling in my knee were completely gone. Occassionaly there would be a minor something but nothing major. I ran out of gas somewhere in the middle of mile 9. My legs were tired and I just didn't have the energy left. I headed back to the truck and during the last mile pushed the pace, started around 8:45 and the last 0.5 miles was at 7:45. Felt good to push on tired legs and not have the pain to go with it.
Only real discomfort during the run was more in my hip and inside of Hamstring. Nothing major but noticable.

I wondered how much of this run was due to the fact of being distractd by today's events!

Run #2
  • 1h 32m 05s
  • 10.01 miles
  • 09m 12s /Mi

  • Calories out: 4470 From lifestyle:2034, From activities:2436
  • Health data: Hours slept: 7
Run #1
  • 41m 38s
  • 4.83 miles
  • 08m 37s /Mi

Planned for 10 miles, but didnt make it. Was feeling pretty good and legs were stong but around 4.5 miles my knee started to stiffen up and as before went straight into pain and being locked up. Decided to cut the run short and head back to the truck.

Run #2
  • 41m 38s
  • 4.83 miles
  • 08m 37s /Mi

  • Calories out: 3210 From lifestyle:2058, From activities:1152
  • Health data: Hours slept: 7
Run #1
  • 21m 35s
  • 3.10 miles
  • 06m 58s /Mi

Run to remember 5K, pretty good effort through out, the wind was crazy and really made it difficult. Took off going with the wind, about 0.75 miles out the course hit the 1st turn-around, and back straight into the wind for 0.5 miles. I did not expect this and was a little unprepared. After this point I attempted to hold steady when going into the wind and then push when going with the wind. Around the 1.75 mile mark I caught up with another runner and held pace with him for awhile, then a runner caught up from behind and passed. I picked up the pace and was able to keep up with him until around 2.8 miles, I just couldnt hold pace and he pulled ahead. At least I stayed ahead of the 14yr old I had been running with :)
Mile Splits
6:36
7:21
7:20

Run #2
  • 21m 35s
  • 3.10 miles
  • 06m 58s /Mi

  • Calories out: 2795 From lifestyle:2068, From activities:727
  • Health data: Hours slept: 7
Run #1
  • 44m 37s
  • 5.00 miles
  • 08m 55s /Mi
Run #2
  • 44m 37s
  • 5.00 miles
  • 08m 55s /Mi
Bike #1
  • 00m 07s
  • 0.03 miles
  • 0.04 Mi/hr

Data is for run, forgot to switch modes on the watch

Bike #2
  • 00m 07s
  • 0.03 miles
  • 15.43 Mi/hr

  • Calories out: 3294 From lifestyle:2057, From activities:1237
  • Health data: Hours slept: 7
Bike #1
  • 1h 00m 12s
  • 17.18 miles
  • 17.12 Mi/hr

WU:
5-10' @ 70%

MS:
Do 45' alternating 5' @80%, 5' @75%, 5' @85%

CD:
5-10' @ 60-65%

Bike #2
  • 1h 00m 12s
  • 17.18 miles
  • 17.12 Mi/hr

  • Calories out: 3787 From lifestyle:2049, From activities:1738
  • Health data: Hours slept: 7

mambos' Training Log


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