Week 4 - Tuesday 3/1/17

Early mornings are taking a toll on me. I'm exhausted come 8:00 PM. Just something to deal with. Today was a nice long bike, with a short tempo run afterwards. Contemplating going keto for the ironman, thought I'll use the next month or so to do some research.

Bike:

WARM UP

15:00 spin, using a gearing pyramid to elevate your HR intensity gradually. (This is a 5:00-4-3-2-1:00 pyramid.)

MAIN SET

This set is designed to help you boost your aerobic capacity. It's very important that you hold the HR intensity at or under the 75% target.

4 x 8:00 @75% w/2:00 recovery @60% after each

COOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by the end.

Distance: 31.5 km ; Time: 1:10:01 ; Cal: 619

Avg speed: 27.0 km/hr ; Avg HR: 121 ; Max HR: 167

Avg cadence: 89 ; Max cadence: 118

Run:

This is a very short tempo run that can be done at moderate-to-low intensity. Basically, it'll be over in no Time

Distance covered: 3.52

Avg pace: 7:02 min/km ; Best pace: 6:23

Avg HR: 130 ; Max HR: 138

Avg cadence: 153 ; Max cadence: 171

Avg stride: 0.95m ; Avg vertical ratio: 8.0% ; Avg vertical oscillation: 7.5 cm

Avg GC time balance 50.6%L/49.4%R ; Avg GCT: 335 ms

Calories: 293

Tomorrow brings a bike with some isolated leg training and a steady ride. 

T