Week 3 - Tuesday December 27, 2016

Good day all!

Well, I have been pathetic keeping up with my blog following my training. With the holidays and long days of working and shopping, I just have not been able to put some time into writing on the blog. I should definitely have more time going forward. I have been following the training plan, only missing the workout on Christmas because I do not have a bike trainer yet, and it was too icy to run safely outside. The weather was fair enough to go outside though! I love Canada!

On to today's workout. Mind you, man I'm loving the forerunner 920xt! It's so much better to use a watch based fitness monitoring, over my cellphone. The battery lifespan of my cellphone has increased superiorly!

BIKE 0:55

WARM UP

10:00 easy spinning gradually allowing your HR to get up to 60%

MAIN SET

Perform 2 sets of the following (40:00 total):

(8:00 interval @75% intensity - 2:00 recovery @60% intensity) -- straight into

(2:00 interval @84% intensity - 8:00 recovery @60% intensity)

COOL DOWN completely, allowing your HR to get back close to 50% by the end

Distance covered: 24.30 km

Avg speed: 26.5 km/hr (just calculated total as distance is recorded on spin bike)

Avg HR: 124 ; Max HR: 171
Avg cadence: 88 ; Max cadence: 113
Calories: 471

RUN 0:30

Gradually bring your HR up to 65% during the first 15:00Allow your HR intensity to increase to 75% for the next 10:00 by increasing your SPM (Strides Per Minute) to 80-90.Cool down completely -- don't stop until your HR is well under 60%

Distance covered: 3.90
Avg pace: 7:08 min/km ; Best pace: 4:32
Avg HR: 136 ; Max HR: 167
Avg cadence: 144 ; Max cadence: 192
Avg stride: 0.89m ; Avg vertical ratio: 6.4% ; Avg vertical oscillation: 6.0 cm
Avg GC time balance 49.6%L/50.4%R ; Avg GCT: 378 ms
Calories: 337

Definitely was a great training day, looking forward to tomorrow's day! Now, hot tub and relaxing time. 

T