Austin 70.3 - Training Week 5

Ended the week with the last XTERRA race of the season. I wasn't suppose to go as I was afraid of hurting myself in the middle of the training for Austin...

Note to myself... I always get hurt on these races... This time was my right knee when I kissed a tree...

But I felt so sad talking with hubby about it on Friday evening that I decided it would be worth going anyway. :)

 

I just love these races! I advised coach I really don't know why I registered for Austin anymore... I fell Ewwwww about long distance biking on concrete at this point... I am going to need some serious motivation to go through the next few weeks... :/

 

 

Monday - 08/11/2014

Bike PM

 

Planned (Time: 0:33, Stress: 21)


 1x33' Zone 3+ (140 - 141 bpm)

Actual (Time: 1:30, Stress: 57)

 1 hr 30 mins Zone 3+ {141}

  Mountain bike - Cypress Creek Trails.

Tuesday - 08/12/2014

Swim PM

 

Planned (Time: 0:52, Stress: 2100)


 1x2100   swim

Actual (Time: 0:44, Stress: 2100)

 1x2100   {43:45}

  00:43:48
 

Wednesday - 08/13/2014

Run PM

 

Planned (Time: 0:26, Stress: 20)


 1x26' endurance (10:12 - 10:31)  

Actual (Time: 0:26, Stress: 27)

 1x26' {9:25}

  2.76 M - I felt really good this evening. I think because I biked just before going out, my legs didn't feel heavy.

Swim PM

 

Planned (Time: 0:35, Stress: 1450)

 WU: 1x400   warmup

 Repeat 2 times
    1x100   RI: 10" steady swim (2:04 - 2:06)
    1x100   RI: 15" steady swim (2:02 - 2:04)
    1x100   RI: 20" cruise (2:00 - 2:03)
    1x100   RI: 30" strong (1:57 - 2:01)

 2x75   RI: 10" 25 fast / 25 easy / 25 fast

 WD: 1x100   easy

Actual (Time: 0:33, Stress: 1450)

 WU: 1x400

 1x100   RI: 10" {1:54}
 1x100   RI: 15" {1:53}
 1x100   RI: 20" {1:54}
 1x100   RI: 30" {1:51}
 1x100   RI: 10" {1:55}
 1x100   RI: 15" {1:56}
 1x100   RI: 20" {1:55}
 1x100   RI: 30" {1:50}
 2x75   RI: 10" {1:24,1:23}

 WD: 1x100

  Breaststroke

Bike PM

 

Planned (Time: 0:26, Stress: 17)


 1x26' Zone 3+ (140 - 141 bpm)

Actual (Time: 0:26, Stress: 17)

 1x26' Zone 3+ {143}

Thursday - 08/14/2014

No workouts, rest!
 

Friday - 08/15/2014

Swim PM

 

Planned (Time: 0:42, Stress: 1700)

 WU: 1x400   warmup

 Repeat 2 times
    3x200   RI: 30" paddles cruise (4:03 - 4:07) [2:02 - 2:04]
    Rest: 1'

 WD: 1x100   easy

Actual (Time: 0:39, Stress: 1700)

 WU: 1x400

 6x200   RI: 30" {3:55,3:56,3:56,3:55,3:56,3:55}

 WD: 1x100

 

Run PM

 

Planned (Time: 0:26, Stress: 20)


 1x26' endurance (10:12 - 10:31)  

Actual (Time: 0:26, Stress: 27)

 1x26' {9:29}

  2.74 M

Saturday - 08/16/2014

Bike AM

 

Planned (Time: 1:55, Stress: 73)


 1 hr 55 mins Zone 3+ (140 - 141 bpm)

Actual (Time: 0:00, Stress: 0)

Skipped workout - Was suppose to wake up early & go ride @ HCC with the club... Then on Friday evening I decided to go to the Xterra race on Sunday so I rested.

Sunday - 08/17/2014

 

 

Run PM

 

Planned (Time: 1:20, Stress: 62)


 1 hr 20 mins endurance (10:12 - 10:31)   

 

Actual (Time: 0:00, Stress: 0)

Skipped

XTERRA Cameron Park Off-Road Triathlon

Austin 70.3 - Training Week 4

Switched my rest day from Friday to Wednesday... I needed a night out with hubby, to get away from the routine of work/traffic/work-out/laundry/sleep!

 

A long run the day after that hilly ride was total agony in the heat (I'm so tired of that heat btw...) but... hoping it's good training for Austin...

If I don't PR this year, I'm going to sell my bike... just saying! lol

 

Swim  2:00 / 2:06
Bike   4:27 / 4:11
Run   3:13 / 3:55
Total  9:40 / 10:12

 

 

Monday - 08/04/2014

Swim PM

 

Planned (Time: 0:46, Stress: 2050)

 WU: 1x400   warmup

 2x550   RI: 30" strong (11:20 - 11:31) [2:04 - 2:06]

 6x75   RI: 10" 25 fast / 25 easy / 25 fast

 WD: 1x100   easy

Actual (Time: 0:45, Stress: 2050)

 WU: 1x400

 2x550   RI: 30" {11:17,11:15}
 6x75   RI: 10" {1:24,1:24,1:25,1:25,1:25,1:24}

 WD: 1x100

Bike PM

 

Planned (Time: 0:48, Stress: 27)

 WU: 1x10' warmup

 1x15' Zone 3+ (140 - 141 bpm)

 1x8' RI: 2' cadence > 100 rpm Zone 4 (143 - 146 bpm)
 1x6' RI: 2' Zone 4+ (147 - 150 bpm)

 WD: 1x5' easy

Actual (Time: 0:48, Stress: 27)

 WU: 1x10'

 1x15' Zone 3+ {140}
 1x8' Zone 4 RI: 2' {144}
 1x6' Zone 4+ RI: 2' {148}

 WD: 1x5'

Tuesday - 08/05/2014

Run AM

 

Planned (Time: 0:44, Stress: 32)

 WU: 1x10' warmup

 1x10' endurance (10:12 - 10:31)  

 1x1600   RI: 3' tempo (9:10 - 9:31)  
 1x800   RI: 2' tempo (4:35 - 4:45) [9:10 - 9:31]

 WD: 1x5' easy

Actual (Time: 0:44, Stress: 36)

 WU: 1x10'

 1x10' {9:39}
 1x1600   RI: 3' {9:09}
 1x800   RI: 2' {4:25}

 WD: 1x5'

Wednesday - 08/06/2014

No workouts, rest!

 

 

 

Thursday - 08/07/2014

Bike PM

 

Planned (Time: 0:48, Stress: 27)

 WU: 1x10' warmup

 1x6' Zone 3+ (140 - 141 bpm)

 1x7' RI: 2' Zone 4 (143 - 146 bpm)
 1x10' RI: 3' Zone 4 (143 - 146 bpm)
 1x5' Zone 4 (143 - 146 bpm)

 WD: 1x5' easy

Actual (Time: 0:48, Stress: 27)

 WU: 1x10'

 1x6' Zone 3+ {140}
 1x7' Zone 4 RI: 2' {144}
 1x10' Zone 4 RI: 3' {144}
 1x5' Zone 4 {147}

 WD: 1x5'

Swim PM

 

Planned (Time: 0:42, Stress: 1700)

 WU: 1x400   warmup

 4x200   RI: 30" paddles strong (3:59 - 4:05) [2:00 - 2:03]

 4x100   RI: 20" kick 50 fast / 50 easy

 WD: 1x100   easy

Actual (Time: 0:40, Stress: 1700)

 WU: 1x400

 4x200   RI: 30" {3:57,4:01,4:02,3:59}
 4x100   RI: 20" {2:04,2:04,2:03,1:53}

 WD: 1x100

  1x50 - 51:33 (New PR)

 

  

Friday - 08/08/2014

Run PM

 

Planned (Time: 0:44, Stress: 37)

 WU: 1x5' warmup

 1x4' endurance (10:12 - 10:31)  

 1x30' Hill route if possible steady (9:32 - 9:56)  

 WD: 1x5' easy

Actual (Time: 0:44, Stress: 38)

 WU: 1x5'

 1x4' {9:25}
 1x30' {9:43}

 WD: 1x5'

Swim PM

 

Planned (Time: 0:38, Stress: 1500)

 WU: 1x400   warmup

 Repeat 2 times
    4x100   RI: 20" strong (1:57 - 2:01)  
    Rest: 1'

 1x200   drill of choice

 WD: 1x100   easy

Actual (Time: 0:35, Stress: 1500)

 WU: 1x400

 8x100   RI: 20" {1:55,1:57,1:56,1:56,1:56,1:57,1:58,1:57}
 1x200   {4:05}

 WD: 1x100

Saturday - 08/09/2014

Bike AM

 

Planned (Time: 2:35, Stress: 82)


 2 hrs 35 mins Zone 3 (137 - 138 bpm)

Actual (Time: 2:51, Stress: 90)

2 hrs 51 mins Zone 3 {138}

Chappell Hill Ride - 40 M

First ride with the club, was pretty cool to ride outside except the waking up early... :)

And that's just me, stopping at the top of a longgggg hill & to take a picture! Plus I needed a break! lol

 

 

 

 

 

 

 

Sunday - 08/10/2014

Run PM

 

Planned (Time: 1:45, Stress: 82)


 1 hr 45 mins endurance (10:12 - 10:31)  

Actual (Time: 1:45, Stress: 78)

 1 hr 45 mins {10:39}

Before you ask... Yep, that was the best I could do today... I was still sore from the hills - I am just glad I went through it even @ a higher pace... Lol

 

 

Austin 70.3 - Training Week 3

All I can say is that was a s----y week & I'm glad it's over... lol
I hurt my back @ in the middle of the week & must have slept in a funny position so I ended up the next day with my right arm killing me, skipped one swim workout on Thursday & one run workout on Friday...
Anyway, everything is back to normal now so MOVING ON! 

Swim   1:12 / 1:15
Bike     3:34 / 3:34
Run     2:15 / 2:17
Total   7:01 / 7:06

Monday - 07/28/2014

Bike PM

Outside

 

Planned (Time: 0:47, Stress: 25)

 WU: 1x10' warmup

 1x14' Zone 3+ (140 - 141 bpm)

 1x8' RI: 2' Zone 3+ (140 - 141 bpm)
 1x6' RI: 2' Zone 4 (143 - 146 bpm)

 WD: 1x5' easy

Actual (Time: 0:47, Stress: 25)

 WU: 1x10'

 1x14' Zone 3+ {139}
 1x8' Zone 3+ RI: 2' {140}
 1x6' Zone 4 RI: 2' {144}

 WD: 1x5'

  On the trainer
  1x14 - rpm 90/95
  1x8 - rpm 90/95
  1x6 - rpm 80/85 - smaller gear
  Question of the day: Is it better to have a rpm @ 90/95 bigger gear or a rpm @ 80/85 smaller gear? HR is the same, sure I go faster with the smaller gear but I can't go really long... :)
  

Tuesday - 07/29/2014

Run AM

Outside

 

Planned (Time: 0:42, Stress: 29)

 WU: 1x10' warmup

 1x13' endurance (10:12 - 10:31)  

 1x800   RI: 2' steady (4:46 - 4:58) [9:32 - 9:56]
 2x400   RI: 1' steady (2:23 - 2:29) [9:32 - 9:56]

 WD: 1x5' easy

Actual (Time: 0:40, Stress: 38)

 WU: 1x10'

 1x13' {09:28}
 1x800   RI: 2' {04:17}
 2x400   RI: 1' {02:06,01:57}

 WD: 1x5'

 

Swim PM

25yd

 

Planned (Time: 0:42, Stress: 1650)


 1x1650   swim

Actual (Time: 0:40, Stress: 1850)

 1x1850   {39:30}

  00:39:36
 

Wednesday - 07/30/2014

Bike AM

Outside

 

Planned (Time: 0:47, Stress: 23)

 WU: 1x10' warmup

 1x5' Zone 3+ (140 - 141 bpm)

 3x7' RI: 2' Zone 3+ (140 - 141 bpm)

 WD: 1x5' easy

Actual (Time: 0:47, Stress: 24)

 WU: 1x10'

 1x5' Zone 3+ {141}
 2x7' Zone 3+ RI: 2' {142,143}
 1x7' Zone 4 RI: 2' {148}

 WD: 1x5'

  On the trainer
 

Swim PM

25yd

 

Planned (Time: 0:33, Stress: 1350)

 WU: 1x400   warmup

 1x200   RI: 20" steady swim (4:14 - 4:18) [2:07 - 2:09]
 1x200   RI: 20" steady swim (4:14 - 4:18) [2:07 - 2:09]
 1x200   RI: 20" steady swim (4:14 - 4:18) [2:07 - 2:09]
 1x200   RI: 20" steady swim (4:14 - 4:18) [2:07 - 2:09]
 1x50   RI: 30" strong (0:59 - 1:01) [1:57 - 2:02]

 WD: 1x100   easy

Actual (Time: 0:32, Stress: 1350)

 WU: 1x400

 4x200   RI: 20" {04:03,04:06,04:05,04:04}
 1x50   RI: 30" {00:52}

 WD: 1x100

  1x50 - 52:70 
 

Thursday - 07/31/2014

Bike PM

Outside

 

Planned (Time: 2:00, Stress: 76)


 2 hrs Zone 3+ (140 - 141 bpm)

Actual (Time: 2:00, Stress: 76)

 2 hrs Zone 3+ {139}

  On the trainer
 

Friday - 08/01/2014

No workouts, rest!
 

Saturday - 08/02/2014

Run PM

Outside

 

Planned (Time: 1:35, Stress: 74)


 1 hr 35 mins endurance (10:12 - 10:31)  

Actual (Time: 1:35, Stress: 74)

 1 hr 35 mins {10:19}

  9.20 M

 

Sunday - 08/03/2014

No workouts, rest!

Austin 70.3 - Training Week 2

Second week of training... I'm slowing getting used to be back in training... I really enjoy the swim & bike workouts, especially the intervals. The run workouts are a disaster having to deal with asthma & heat & humidity... Let's just say that I hope by barely making it... it will make me stronger for the fall...
I'm ready to move to a snow resort at the moment! :)








Saturday I received an email from XTERRA that I was invited to the USA Championship  - Third in  my AG in the South Central Region - Hilarious! Pretty cool way still to end my first season! And it was out of 13 crazy ladies... not only 3 ok? I just wanted to add this comment for my oldest son in case he's reading... so we're clear, I wasn't last for once! lol

You bet when I'll try to qualify next year I won't even make it! That makes it fun to try again, focusing on trails starting this winter (really lady, winter in Houston?) as it is way harder than riding or running on concrete...

Sounded like fun to try, I kind of wish I was going just for the fun of it... I've never been to Utah & I love to travel, especially to the mountains in the fall, must be really pretty! I just need to stop looking @ the results from last year because I'd kill it on the swim in my AG, yep even swimming breaststroke!!! I won't speak about the bike & run through... No comment!!! lol
 

Swim	2:08 / 2:15
Bike	3:15 / 3:15
Run	2:59 / 2:59
Total	8:22 / 8:29

 

 

Monday  (7/21/2014)	Swim Long (PM) - Time (0:49) 25yd   Planned - (0:51 / 2050)  WU: 1x400   warmup  Repeat 3 times     1x400   RI: 30" strong (8:28 - 8:36) [2:07 - 2:09]     1x50   RI: 30" easy (1:15 - 1:18) [2:30 - 2:35]  2x100   RI: 15" 50 kick fast / 50 easy swim  WD: 1x100   easy Actual - (0:49 / 2050)  WU: 1x400  1x400   RI: 30" {08:27}  1x50   RI: 30" {01:05}  1x400   RI: 30" {08:35}  1x50   RI: 30" {01:03}  1x400   RI: 30" {08:32}  1x50   RI: 30" {01:05}  2x100   RI: 15" {02:01,02:02}  WD: 1x100 Bike Interval (PM) - Time (0:33) outside Planned - (0:33 / 16)  WU: 1x5' warmup   Zone 2 (123 - 126 bpm)  Repeat 2 times     1x6' RI: 2' Zone 3+ (140 - 141 bpm)     1x4' RI: 2' Zone 4 (143 - 146 bpm)  Actual - (0:33 / 16)  WU: 1x5'  1x6' Zone 3+ RI: 2' {138}  1x4' Zone 4 RI: 2' {145}  1x6' Zone 3+ RI: 2' {138}  1x4' Zone 4 RI: 2' {145}   On the trainer.
Tuesday  (7/22/2014)	Run Test (AM) - Time (0:59) outside Planned - (0:59 / 48)  WU: 1x5' easy  WU: 1x5' 30" pickups / 30" easy  WU: 1x5' moderate Run Test Set Choose a course with no stops and flat. This is meant to be done in the same conditions you normally run in. If you run outside in the heat then test outside in the heat. Goal is to hold effort even for all 3 miles. It's better to start off too slow and build the run rather than start to hard and slow down. Wear your HR monitor if available and know your time!  3x1600   RI: 1'  WD: 1x10' easy   Actual - (0:59 / 62)  WU: 1x15'  3x1600   RI: 2' {09:24,09:10,09:02}  WD: 1x10'   I survived! Not as fast as I had in   mind but that's all I had in me this   evening... :/   Around 170/176 bpm after each mile
Wednesday  (7/23/2014)	Swim Interval (PM) - Time (0:39) 25yd Planned - (0:43 / 1550)  WU: 1x400   warmup  Repeat 7 times     1x50   RI: 20" easy (1:15 - 1:18) [2:30 - 2:35]     2x50   RI: 20" strong (0:59 - 1:01) [1:57 - 2:02]  WD: 1x100   easy Actual - (0:39 / 1550)  WU: 1x400  1x50   RI: 20" {00:56}  2x50   RI: 20" {00:54,00:54}  1x50   RI: 20" {01:00}  2x50   RI: 20" {00:55,00:55}  1x50   RI: 20" {01:00}  2x50   RI: 20" {00:55,00:56}  1x50   RI: 20" {01:01}  2x50   RI: 20" {00:56,00:54}  1x50   RI: 20" {01:00}  2x50   RI: 20" {00:53,00:53}  1x50   RI: 20" {01:01}  2x50   RI: 20" {00:52,00:53}  1x50   RI: 20" {01:00}  2x50   RI: 20" {00:54,00:53}  WD: 1x100 Bike Threshold (PM) - Time (0:47) outside Planned - (0:47 / 22)  WU: 1x10' warmup  4x6' RI: 2' Zone 3+ (140 - 141 bpm)  WD: 1x5' Actual - (0:47 / 22)  WU: 1x10'  4x6' Zone 3+ RI: 2' {141,141,141,141}  WD: 1x5'   On the trainer   17.5 mph WU - WD   19.5 mph 4x6' - 17.5 mph 4x2' rest
Thursday  (7/24/2014)	Run Threshold (AM) - Time (0:40) outside Planned - (0:40 / 25)  WU: 1x5' warmup   Rest interval pace endurance (10:12 - 10:31)  1x8' RI: 4' steady (9:32 - 9:56)  1x6' RI: 3' steady (9:32 - 9:56)  1x4' RI: 2' steady (9:32 - 9:56)  1x2' RI: 1' steady (9:32 - 9:56)  WD: 1x5' wd Actual - (0:40 / 26)  WU: 1x5'  1x8' RI: 4' {09:32}  1x6' RI: 3' {09:42}  1x4' RI: 2' {09:48}  1x2' RI: 1' {08:50}  WD: 1x5'   WU - WD around 10:30/mi   Rest 4' @ 9:45/mi   Rest 3' @ 10:03/mi   Rest 2' @ 10:34/mi   Rest 1' @ 9:15/mi   Water - salt tablet - I don't know   why I always feel better after about   20/25 minutes running... Swim Threshold (PM) - Time (0:40) 25yd Planned - (0:41 / 1700)  WU: 1x400   warmup  Repeat 2 times     2x200   RI: 20" paddles strong (4:06 - 4:12) [2:03 - 2:06]     1x100   RI: 20" paddles easy (2:30 - 2:35)  1x200   strong (4:06 - 4:12) [2:03 - 2:06]  WD: 1x100   easy Actual - (0:40 / 1700)  WU: 1x400  2x200   RI: 20" {04:07,04:07}  1x100   RI: 20" {02:09}  2x200   RI: 20" {04:07,04:09}  1x100   RI: 20" {02:10}  1x200   {04:05}  WD: 1x100  went 1 hour after the run - Let's just  say I'm glad tomorrow is rest day! :)
Friday  (7/25/2014)	REST DAY!!!
Saturday  (7/26/2014)	Bike Long (MID) - Time (1:55) trainer Planned - (1:55 / 73)  1 hr 55 mins Zone 3+ (140 - 141 bpm)  Actual - (1:55 / 73)  1 hr 55 mins Zone 3+ {135}
Sunday  (7/27/2014)	Run Long (AM) - Time (1:20) outside Planned - (1:20 / 62)  1 hr 20 mins endurance (10:12 - 10:31)    Actual - (1:20 / 62)  1 hr 20 mins {10:27}  Miserable run in the sun!  Glad it's over! Lol  148 bpm

Austin 70.3 - Training Week 1

First week of training for IM Austin 70.3 after a crazy week-end @ the XTERRA Magnolia Hill Ranch:

Saturday: 21K Trail Run

Came back from our Florida road trip @ 1:00 AM & woke up @ 5:00 AM...

Let's just say that it was a killer run/walk... Fell 4 times in the sand/pine tree needles...

Sunday: Off Road Triathlon (800 meters Swim/12.75 M Mountain Bike/4 M Trail Run)

 

I was sore from the run the day before... + Riding in the sand is not easy! I kissed a few trees & fell once... no big deal, just bruises that are going along with the cute cycling tan on my legs!...

So I kind of started the first week completely dead... lol

 

Monday  (7/14/2014)	Swim Long (PM) - Time (0:50) - 1x2100 Swim 25yd Planned - (0:53 / 2100) / Actual - (0:50 / 2100)  1x500   RI: 30" {10:30}  1x1000   RI: 1' {22:29}  1x25   RI: 1' {00:21}  3x25   RI: 30" {00:19,00:22,00:21}  1x500   {11:18} Breaststroke On the 4x25, I alternated between breaststroke - freestyle... I wanted to see the time difference and I believe it is really small considering freestyle is killing me!
Tuesday  (7/15/2014)	Bike Threshold (AM) - Time (0:57) / Outside Planned - (0:47 / 30) / Actual - (0:57 / 34) 1x47' Zone 3+ WU: 1x5' 1x47' Zone 3+ {Zone 3+} WD: 1x5' 47' @ 17.8 mph - 13.95 Miles / Outside
Wednesday  (7/16/2014)	Swim Threshold (PM) - Time (0:43) 25yd Planned - (0:45 / 1750) / Actual - (0:43 / 1750) WU: 1x400   warmup  3x100   RI: 10" steady swim  2x100   RI: 20" cruise  1x100   RI: 30" strong  1x50   RI: 30" easy  4x150   RI: 20" breath every 3/5/3 x50  WD: 1x100   easy   WU: 1x400  3x100   RI: 10" {02:04,02:04,02:05}  2x100   RI: 20" {02:02,02:02}  1x100   RI: 30" {01:58}  1x50   RI: 30" {00:56}  4x150   RI: 20" {03:21,03:21,03:23,03:25}  WD: 1x100 WU 1x400 - 00:07:42 Trying to practice the dolphin kick, looks like I can go a little bit faster as I went under 00:02:00 on the last 1x100... But don't know how long I can last! I looked super weird at the pool as everybody is swimming freestyle with their triathlon tattoos - bags! Oh well!... :/ WD 1x100 - I really had to speed as I was going to be late to pick-up the kiddos... 00:02:01
Thursday  (7/17/2014)	REST DAY!
Friday  (7/18/2014)	Swim Interval (PM) - Time (0:38) Planned - (0:39 / 1550) / Actual - (0:38 / 1550) WU: 1x400   warmup  12x50   RI: 10" steady swim  6x50   RI: 15" cruise  3x50   RI: 30" strong  WD: 1x100   easy      WU: 1x400  12x50   RI: 10" { 00:58,00:58,00:59,00:59,00:59,00:59,00:59,00:59,00:59,00:59,                            00:59,00:59 }  6x50   RI: 15" {00:56,00:56,00:58,00:58,00:58,00:57}  3x50   RI: 30" {00:55,00:55,00:55}  WD: 1x100   WU 1x400 - 00:07:47   WD 1x100 - 00:01:57   On the last 3x50, I tried to breathe every 2 strokes... We'll see...
Saturday  (7/19/2014)	I went in the beginning of the afternoon for a bike fit @ Shama Cycles. Adjustment of the saddle (+1 inch), lowered the handle bars, installed a longer stem, changed saddle, fixed the position of the clip/shoes... Bike Test (AM) - Time (0:55) / Outside   Planned - (0:55 / 45) / Actual - (0:55 / 43)  WU: 1x5' easy  WU: 1x5' alternate 30" 100+ rpm / 30" easy  WU: 1x5' moderate   Bike HR Test Set   If you have a stretch of road with no stops, use that for this test over the trainer. If not outside, setup the trainer and fan so you can have as much airflow as possible. Goal is to hold effort even through the entire 30 minutes. It's better to start off too slow and build the interval rather than start to hard and not be able to finish. Wear your HR monitor if available and give it all you have! You need to hit lap on the HR monitor 10' into the test but you still go all out for the entire 30!  1x10' All out!  1x20' All out!  WD: 1x10' easy WU: 1x15'  1x10' Zone 5 {136}  1x20' Zone 5 {152}  WD: 1x10'   Started @ 60 bpm   1x5' (70/75 rpm) - 88 bpm   1x5' (80/100 rpm) - 100 bpm   1x5' (80/85 rpm) - 92 bpm   1x10' (90/105 rpm) - 136 bp   1x20' (90/105 rpm) - 152 bpm   1x10' (70/75 rpm) - 88 bmp
Sunday  (7/20/2014)	Bike Long (PM) - Time (2:35) / Outside Planned - (2:35 / 82) / Actual - (2:35 / 82) 2 hrs 35 mins Zone 3 2 hrs 35 mins Zone 3 {92} 44.2 Miles- I stopped in the shade, hot day...