"Be doers of the word and not hearers only, deceiving yourselves." - James 1:22. One of my favorite bible verses. I love it! Just don't sit and listen to Gods word, you have act upon it.
After last nights 1/2 mile repeats it probably wasn't the best workout. In fact I called it about 15 minutes early or one repeats. I was suppose to do 5 of them. I pulled this workout from the Triathlete magazine this month. The main set was suppose to be 12 minutes at race speed and 3 minutes one step faster. So I chose to ride at slightly slower than my HIM speed (19 mph) and then do the 3 minutes at my olympic distance pace (21-22 mph) and then repeat. If I would have done all 5 repeats I would have spent 1:15 at HIM speed or faster. My legs just were not having it at less than 10 hours after doing my speed work on the track. I then went for an easy 2.5 mile run.
Bike Details:
Distance: 24.33
Time: 1:17:01
Avg Speed: 19.0
Avg Speed for 12 min int: 18.5
Avg Speed for 3 min int: 21.5
Avg HR: 149
Max HR: 177
Avg Cadence: 83.8 (I broke the 12 minutes up with some time at 60 rpms)
Max Cadence: 103.4
Happy Training Everyone.
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