Week 3 - Sunday January 1, 2017

Happy New Year All,

Got my long steady run in today after work. It was exhausting being awake and functional today. Will definitely be catching up on sleep, tomorrow night. Today was a great day, just had family dinner after work & gym for the New Year. Somehow I have resisted the urge to drink any alcohol since pre season training has started (that's 3 weeks!) Eve through the holidays! Not that I was an alcoholic, but that's an accomplishment.

RUN 0:50

This is a gentle, relaxing run done at very low intensity throughout. Your HR

intensity should never exceed 75%, and should be held closer to 65%.

Distance covered: 7.22 km

Avg pace: 6:42 min/km ; Best pace: 5:24

Avg HR: 138 ; Max HR: 153

Avg cadence: 153 ; Max cadence: 175

Avg stride: 0.93m ; Avg vertical ratio: 0% ; Avg vertical oscillation: 0 cm

Avg GC time balance 0%L/0%R ; Avg GCT: 0 ms

Calories: 646

BIKE 0:35

Use this as a "cool down" spin in your small chain ring, beginning @75%

intensity after the run, and gradually coming down to 60% by the end.

You should feel invigorated at the end of your first "real" week!

Distance: 8.6 km ; Time: 20:01 ; Cal: 36

Avg speed: 25.8 km/hr ; Avg HR: 106 ; Max HR: 116

Avg cadence: 86 ; Max cadence: 104

Another great day in the bag. Until tomorrow,

T