Stephan Brunelle's Micro Thread
So, I'm back from my vacation. Did good overall with my running Dec 22-28, had fun meeting Peter Carroll in Davis for a long run (didn't hit OS targets at all, but fun long run). Also got in two long bike rides during vacation. Tried to push it for some zone 3,4 work during part of them. didn't have my power meter.
I start work on Monday and will have a lot of catching up to do and little time likely to put in a good test. So, I decided to do my Bike Test (used an old 2014 FTP test you guys had, I think it was harder than the OS test). My power meter has been acting up, but I think I got some good numbers with VO2 5 minute at 335 NP, and 20 minute test, 278 NP. I had myself at 251 FTP based on the Trainerroad, 8 minute test earlier. So, I'm either more accurate or have improved a little at 264 FTP now.
My ot her problem is that I have the second winter 5 mile (it is a little under 5 miles actually) YMCA race. I did my first one in December a month ago as my test. That will be on next Saturday the 10th.
Questions: Should I just basically do my long run tomorrow, and follow week 7 workouts for the Tuesday, Wed, Thursday, and then do the Race Saturday (adding some miles to go longer) and then do my bike workout on next Sunday from week 8?
What is the purpose of the VO2 five minute test. I couldn't see anything on the power calculator that took into consideration that number.
I'm having difficulty getting plugged into the community. Need to work on that.
You can see my numbers on Trainerroad or Strava. I'm in the team section..
Comments
The VO2 test is for your VO2 bike workouts...we are working on updating the calculator.
Ps - on the Team, maybe take some time to review the dashboard 1x or 2x a week? That will have you up to date on what's going on...and might inspire you. I think I see you on Strava all the time!
Sunday long run went well. Felt strong. Temps have bottomed out here in Wisconsin so I have been on the treadmill and continue on trainer. I run a lot faster on the pace of the treadmill than when I go outside. Rather than pick uop the speed and guess at my zones, I think I will put it on 2 percent grade next week. I think I saw you mention that somewhere.
Tuesday's short run and bike went well. BIke, 3 x 12 new ftp goal (264) I hit NP 250, 250, 255 which I think is fine right? Didn't feel overly tired.
Wednesdays TM run went well with me hitting the 3 x 1 mile zone 4 and 1 mile zone 3 pretty good (about 25 seconds faster on TM than outside). I like running on treadmill rather than outside in the snow, ice and cold.
Thursday's ride i thought was good powerwise, hitting 219NP on 40 minute sweet spot target of 224.
Friday I took off ( I haven't been doing my strength work, need to get that going).
Yesterday, I ran the New years Resolutation run. Only 66 people showed up for the 5 miler. It was cold @ around negative 15-25 windchill. Warmed up for 2.5 miles just got back in time for the start (I got confused with the time, thought I had little more) rested for 1 minute and then the start of the race. I was warm. It was a hard race in that I had difficulty breathing, and the traction was not good with snow on a lot of the road, and having to jump over piles of snow and stuff at times. There was good road for part of it. BUt, I matched my pace from one month ago, same race (30-40 degrees warmer, better roads). So, I feel like I have improved. I averaged around 7:39 miles, with the last two miles being the fastest @7:30-35. Cool down for 1.5 miles.
Today, my legs were sore and i didn't finish the bike workout. I was doing it during the packers game, so my mind wasn't totally focused. But my legs felt fatigued, and I began to worry about my right hamstring and right quad which felt like it was bordering on an early injury. I struggled with the first two 15 minute FTPS intervals at NP 249 and 250, on a target of 264. When I got to the tempo 30 minute ending to that workout, I stopped at 17.5 minutes when I began to worry about my legs and felt like they were too tired to keep pushing. I averaged, 205 NP goal of 225 for those 17.5.
Looking forward to day off tomorrow for legs.
P
Tuesday, skipped the run, but got in the bike ride. I was really resistant 3 x 12' FTP, 254, 256. 259 NP, target 264. I was really feeling resistant to the ride, sore quads and hams, but I did it and felt good overall. Hard workout, but not overly hard. More psychological. Glad I skipped run. good compromise I think,
Today, hit the YMCA, and did my 60 minutes, WU 15 minutes at zone 1, 4 x 400 at Z5 7:24 on the TM, with 1 percent grade. My legs are still sore and didn't feel super fast, but the workout went fine. I had no problem hitting that pace. I also finished off the hour with about 25 minutes at z2. total of about 6.5 miles.
Legs are still tired, but feel like they are coming around slowly.
Trying to stay connected, and need to figure out how to set up another phone conversation like you had encouraged me to do.
I"m adjusting my workouts this week a little to prepare somewhat for the third winter series 5 mile run Sunday the 14th, in one week. This is one week earlier than the OS plan has it. I figured I would do Wednesdays workout tomorrow since it is a hard one and testing some paces 800 followed by 2x1mile 5k test pace (60min total). Today I will stick to plan which is a hard brick workout, 2 x 20 and the 50 minutes at zone3 (try to do it outside, snow is melting, may have to run a little slower). Not sure how to plan the rest of the week, will keep bikes the same and do week 14 runs I think to give my legs a little bit of a rest before Saturday. Will then have to figure out what I'm doing week 14.
Another thing that I am doing is running on Tuesdays and Thursdays at lunch time, and doing the bike in the evening. I'm figuring it doesn't matter if I run first and bike later. This seems to work best for my schedule. Do you see any problems with me reversing the order regularly?
I don't know if that 5 mile race will be a good test or not (other than to compare to the two previous ones), the extremely cold temps in the morning and the need to be careful on sidewalks and streets with snow/ice obviously slows me down a little. I have not been able to find any 10k or half marathon races for week 14 in this area.
I think you should be fine with the regular week 14 workouts..so bump it up to do the right workouts, but do a basic FTP ride instead after all its a 5M, not a 13.1M.
Run with that and let's connect re week 14 (for reals and a bike test). Deal?
Tried to put through a request for March 3rd to talk. Not sure it worked but should hear from the email confirmation
Did my 5 mile race yesterday. 4 degrees, -25 wind chill, with the wind straight in my face the last 2 miles. Wind to the back during the first mile. Improved significantly from the first two races on same course. Not as much snow on the road made it better too. I shaved off over 2 minutes from the January run one month ago. Ended up averaging about 7:15 pace about 20-25 seconds faster. That really changed my pace times for training. I'm nervous about that, but challenged. VDot 44, trying to understand that. I keep wearing my heartrate monitor for bike and run, but I'm getting the sense that I can discontinue that right? I won't need it for my races or anything since I will be going by power and pace? Bike test coming up later this week, week 14. I think that will go up too. My currrent ftp workouts seem to be getting easier at the target.
Just finished my FTP and VO2 test. Really happy with results.
https://www.strava.com/activities/257662531
http://www.trainerroad.com/cycling/rides/1717909-2014-Test-Power-5-min-20-min
I don't know if I successfully set up our phone conversation in March 5th. I never got confirmation.
Anyway, I felt good, did the 2014 test again, which I think is a little harder. I improved all around. FTP went up from 264 to 286,
very happy, thanks for the workouts. Now I need to learn how to swim again. Hope I don't lose the gains in the next two weeks.
be glad to hear any feedback you have on how I paced the test. I feel like I held back at first and then gave it my all during the last two minutes. I didn't know my heart rate could go that high.
There will be a slight step back with the FTP over the break but nothing you can't recover quickly, I swear!
I'm on week 4 of get faster plan.
Last saturday I took my bike out and had a good workout. It was longer than I had been doing by an hour at 2:48 minutes (it took me longer to get back than go out, facing the wind coming back, I had been shooting for 2 1/2h ours). Anyway, I did fine on the ride over all hitting my power targets for the FTP and VO2 hill repeats.
Sunday, I started to feel crabby and weak, and ended up running for 70 minutes and aborting half of the intensity workouts. I managed to squeeze one mile and one 1/2 mile at a zone 3.5 but I couldn't really run at zone 4 and was pooped. This worried me because I hadn't ever been that pooped to not be able to keep up the pace. I was huffing and puffing.
Then, I got sick on Monday, flu like symptoms turning into diarrhea and upset stomach. The only weird thing was I didn't have a fever.
I was at home from work Monday, Tuesday, no workouts, Today I went to work, but do not have the energy to do the 3 x 1 mile zone 4 workout run today. I'm still feeling fatigued and a little wobbly on my feet.
Do I just pick up tomorrow with Thursday's workout, or try to get in the wednesday run tomorrow since that has one of those red exclamation points.
What if I can't keep up with the zone 4 pace for those repeats?
Oh, and we obviously have not connected by phone for a while. I think I failed at trying to get that set up.
Thanks for your help.
UPDATE: THURSDAY, ran for 10 minutes, legs felt ok at zone 1, but just got out for a breather at lunch.
Tried the 2 x 15FTP workout tonight, and got through warm up with 3 x 1 ftp, and then got in about seven minutes at FTP and pooped out. I cooled down for five minutes and called it a day. Still have some GI issues going, not feeling strong. Will try to swim tomorrow until I hear from the expert.
IOW, I don't want you to keep working super duper hard when your body is only ready to handle 75% right now...I'd be patient until Monday then let me know how you feel!
Been a while since I last checked in. I have a telephone conference scheduled with you for tomorrow. April 21st.
Last week was a weird week with lots of exhaustion, and feeling down missing days etc....
Mixed results on the testing so far. My five mile run on Sunday was a tough run. It felt super hot even though it was only 63 degrees, it was really windy though so I think i was working really hard for half the race, the other half was humiliating because the plastic cups were running faster than me with the strong winds. I ended up with a 7:30 average which was down 15 seconds from my previous five mile test. I took it in stride though as my legs were tired from the day before where I cranked out a 50 mile 85%intensity bike ride, 3600 ft climbed. So, I felt good about the run actually. I have been having a little pain in my right heal about 1/2 inch from the bottom. Been watching that and stretching, massaging my achilles heal.
Rested Monday, and then did my first outside FTP test. https://www.strava.com/activities/285558884 VO2 352NP 356AP, 20 minute: 312NP, or 296FTP up from 286FTP. Vo2 rose a little, 4 watts to 356. I do think I could push harder on the VO2 test, but there is a part of me that wants to preserve strength for the 20 minute test. I should do those on a hill.
Rested on Wednesday and
Thursday Did an easy run and a nice hard bike workout on some of our biggest hills near home. on Thursday.
Friday Rest (what's going on.. skipped the swim test and decided to go out to dinner with family instead;; that was good, but three days rest?) I was losing my mojo for wanting to workout.
Saturday, nice and FUN ride with local tri group to learn Trinona course. https://www.strava.com/activities/288013676 This was basically the Trinona Olympic course done twice. Very technical and fun. Was good to get out with some other triathletes too. I have been going solo for quite a while. This slowed me down at times and sped me up at times. Overall fun and they called me KOM after watching me sail past them on the 1 mile, 9% grade hill. Felt strong.
Swim Sunday, a little bump from March 7th, 18:13 for the 1000, compared to 18:20. Moved from 1:50 to 1:49 avg. I did that feeling quite tired after the ride.
Skipped the Sunday run and rested with tired and cramping legs.
I think the previous weeks had caught up to me. I had gone 25 days without a single day of rest. In the past, I used to take one a week. The intensity of EN is making me faster (on the bike at least), but also more tired I think.
I'm feeling a little lost right now waiting on coach Rich. I realized that the half ironman I am signed up for on June 20th is going to be hard to pull off since it comes right before a long Europe Vacation, and I will need to work on the Friday and Monday after the race to get everything done. I started stressing about the logistics of that race and then thought, why do it? I could do the Trinona and an other Olmpic here at home, and have a nice long training weekend that weekend and feel much better. So, I'm thinking of not doing that race. I'm still feeling a little mixed since I have been doing a half every year and I wanted to try a new one, Toughman Wisconsin. I'm just not feeling it right now. I'm more excited about the Olys and the Full IM in October, Louisville.
I'm also looking into tranfering my registration to the Toughman Mnn in Mid July. don't know if that is good timing for my training though. I have it in my head that I need a half ironman as part of my ironman training.
But this messes with my plan, and I now feel less grounded and unsure of how to proceed from here and build on what is there.
I do want to get more volume in with my weekend rides.
My ultimate goal is to improve from IM Wisconsin last year where I finished in 12:07 (@1:14 swim, 6:07 bike, @ 4:34 run) and not hurt myself running.
I'd also try to get in with the group for at least one of your weekend rides? Keep it fun and you can still work hard...then the other day you can do a "legit" EN bike ride...seems like a really fair compromise.
There is no need to do a half, esp b/c of the headache. I say we use that weekend as a chance to get in some good volume on the bike before you head out and are run only.
Without a doubt the bike will be where you make the up the most ground on your former self, so I condone that.
For when we talk, let me know what else you could do during the week, either with others or on your own, that could make it more fun for you!
There is definitely friction to the old bike / unused position and not knowing the route. Now you know the route...can't get lost...and more importantly, you know that around Turn 3 there's a CRAZY HILL that they will murder themselves on...aka, you'll pace it better.
While I don't want you to crash, at all, your learning and understanding of HARD will grow exponentially with this group. Can't say that enough. Of course, they only ride bike and don't do FTP runs so you might be stronger but more tired...but that's what it's all about.
Those poor dudes in your AG won't know what hit them come race day.
Hello Coach,
Just finished my first race yesterday. here is the bike portion https://www.strava.com/activities/320579557 and the run https://www.strava.com/activities/320590699/overview
Finished first in my new age group 50-54 out of 12 men that age. I was surprised as my time was 2:30. Didn't think I would even get in the hunt with that time. The course is tough though with a super long and steep climb.
I was happy with my 28 minute swim, good transitions, my bike output was not as high as I wanted it to be but I didn't have the strength or willpower to push it up to the 270-280 mark that I wanted to average. I ended up with about 260NP IF88
My run averaged at 7,41 pace which is my zone 3 pace for EN training. I was totally cooked on the run. I thought I was going to die and was very disappointed that at that all out effort, I couldn't push my pace up to 7:15-30. I just didn't have it in me.
I haven't been doing any brick work and I feel that may have hurt me a little as my legs felt like lead. I couldn't get my knees up. It was like I was dragging my feet the whole run and my quads felt dead.
I have one more olympic this Sunday. I tapered last week, but this week I will do a little more volume and intensity since it is not an A race. It is a flat bike course too and I have done this one many times. Not worried about it.
Next week I am thinking about doing a BIg Bike week prior to my trip to Europe since I won't be biking in Europe for a couple weeks. Any thoughts about that?
Sore today.
Do me a favor and try to get your HR down for the first 10 of the bike...just dial it back a notch, then do the rest of your race as planned...curious to see how it goes this weekend for you.
Yes to the big bike week, but we can keep it to 3-4 days...why don't you sketch out what you are thinking and I can go from there!
Hello Finished Race yesterday, Here are my files. My power meter didn't sync with the computer, then it did, then it stopped, I turned off the computer, turned it back on....finally got it working.
Small race, but ended up 9th out of 74th, 9th out of 44 males, and 1 out of 7 in my age division.
2:22;37
I had an upset stomach and was worried about that. Didn't have my head in the race totally.
swim, 28:58 I backed off a little, trying to keep my heart rate down.
Bike, 223.6 miles, 1:04 22.3mph pace. I backed off like you said, but was worrying about the damn computer. I need to figure out how to stop that from happening. It happened ot me at IM Wisconsin and I never got it working. The power reading is off, I think I averaged around 260 watts, like the last rate, but my heart rate was lower, and even dropped at the end, that was weird.
Run: 47:50 about the same, first mile felt slow, but I picked up and I think I negative split it finishing strong and not nearly as winded as I was on the run last week. I am recovering much more quickly too. Overall, not a bad C race.
https://www.strava.com/activities/325423039/overviewHere is big bike week ideas for this week depending on weather, looks good overall.
Monday: recover from Olympic Race on Sunday. Also my birthday, went out and ate big with my wife.
Coach Notes: Don't go harder when standing, just be smart!
Re the PM, check with the Team in the Power/Pace forum with your model info and they can help you out...the BBW looks perfect. Remember to NOT SKIMP on the fuel as you need it on day one to be good on day two, etc!!!
See you on Strava...
Hi Coach,
Finished my BBW, with about 344 miles or so and 20 hrs (@17 mpg, over 16,000 ft of climbing). I am a little faster and more comfortable on my tri bike interestingly enough. It is easier for me to maintain zone 2 on my tri bike than on the road bike for some reason. TSS was about the same as weeks when I did higher intensity and half the volume. Overall, doubling my volume didn't hurt me too much. I have a headache that won't quit from soreness in my neck and I feel a little tired today.
Taking today off and tomorrow as we are flying to Amsterdam for a little over two weeks (some of this in Germany too). I will try to start running on Wednesday kind of following the Ironman training for running minus the swimming and biking. Looks like about 45-60 minutes a day, long run on Thursdays. and short runs on the weekend. Should I extend the runs on the weekends to make up for the lack of biking? I should probably be careful with not doing too much volume huh? Previous weeks have me averaging low 20s for mileage at higher intensity.
Bonus if you can get in 2 x 1 mile at TP say 3 separate times on your trip (each 3 days apart)...otherwise body circuits, active strolling, etc.
And lots of pictures!!!!!
Hi Coach, thought I would check in after yesterday's Half Iron Race at Toughman Mn.
Was surprised at how well I did considering my two week vacation and lack of focus on half iron racing. PRd on this one by about 7 minutes. Ran about 2 minutes faster than previous races. Racine Ironman 70.3 was my PR from last year at 3:10 (Racine Ironman: Swim, 38:29, bike 2:33:37, Run 1:52) So improvement in all three areas by a smidgen.
Division: Male 50-54 Division Place: 2 / 31 Overall: 66/ 477 Gender Place: 61 / 299 (Got a trophy).
Swim 1.2 mi (0:36:38.53 min) 1:45/per 100yds T1 (0:01:12.73 min) Bike 56 mi (2:32:22.34 min) 21.9/MPH T2 (0:02:23.69 min) Run 13 mi (1:50:50.58 min) 8:32/
5:03:28 Finish
Couple things I noticed that were knew here:
I'm not as eager to race as I used to be knowing the pain I am in for. I slept really poorly the night before, my restless legs were kicking in bad. Bring bug spray next time.
Swim: I was able to draft for the first time on a race and I think that helped me get my heart rate down. I focused on good form and improved my time. Some of the time they have was running to transition so my actual swim was shorter. Felt strong and focused.
Bike: Focused on averaging around 210-220 for first 20 minutes: Had 220 NP and 210 avg Power, heart rate avg 140. Then I tried to pick up the power to @240 watts, ended up with 237 avg, 236 NP. HR 138 for those two hours. Nutrition: I made myself drink two full bottles in first hour of Gatorade EN. Also ate numerous salt pills during the race (about 2 per hour). I had no cramping in legs during or after race, a first for me. It was very humid.
Overall bike stats: http://tpks.ws/6kbAq 234NP IF .80 TSS163 VI 1.0 HR 138 Cadence 90
Run: Continued drinking Gatorade on the course and pouring water all over me. I was really hot and they only gave out ice once. Gatorade started to come back up after mile 9 so I didn't get much nutrition after that. Tried to go 30" slower than my MP 8:07 for first 3 miles. Ended up with 20" slower. Was never able to get up to MP of 8:07. Course was mildly hilly with some rollers. I had to push hard to keep it around 8:30. Last three miles were torturous. Slowed down, but Kept Moving Forward and managed to keep my time respectable. Heart Rate Monitor was off at times but it seems that HR was 145-150.
Nutrition wise, I have been experimenting with Gatorade. Used Perpetuem last year and that worked fine, but I had horrible cramps. I had weight loss surgery 7 years ago and I think the sweet Gatorade gets to me after a while. I will need to monitor that as I build up to IM distances. I will try using perform at the beginning or go back to a bottle of Perpetuem at the start of the race and just take more sodium.
Oh, one more thing: My butt muscles (right above the hamstrings) were super sore on the run. I've never had that happen before. Feel like I should be doing some squats or something as my muscular endurance was feeling week on the run.
http://tpks.ws/daDse Run avg 8:33 pace. PR by a minute or two.
Moving forward, those are your hamstring attachment points...probably a good idea to foam roll them a bit (sit on it, sit up tall, lean forward) and after that, sit on a tennis ball and do some cross friction. Might be a function of an "all aero position" ride? It's not an ME issue that requires strength, it's a "my hamstrings are tight in the "body" and now the ends are feeling it" situation.
Nice work!
That makes sense as far as aero goes. Around here we have so many hills, I am frequently taking a break from aero on the inclines. I did stay in aero for the majority of the race.
Question about next week: IM Training week 11 has me down for a big day on Saturday again (no workout Sunday). I just did one two weeks ago. Then I had the half last weekend. And will only do one ride this weekend (Recovery week). Do you think I could skip it and replace it with two days of riding that I should have been doing this weekend? Does my question make sense?
Coach, I've been consistently missing the monday swims, leaving me with only two swims a week. I seem to do fine in the 3000-4500 for the two swims I'm doing each week. I just seem to consistently need one day off and I take Mondays. Today my right thigh is a little tight and achy which I think came from the extreme heat and some cramping that I experienced during my rides. Otherwise, I'm hitting most of my targeted volume and most of my intensity. Sometimes, I just don't have the intensity in me that is in the schedule. I'm in Week 13 of IM for Louisville.
Ideally you'll be able to get in a few weeks with bigger yards...any way we can work in a swim on another day? Even if it's 2k...like a Sunday swim? Or a Monday PM swim?
To be clear, it's NOT REQUIRED and you'll be fine if you choose not to do it. The 10k target is more of a baseline "this swim isn't really going to affect my biking on race day" -- at least that's what my experience tells me.
Let me know if you want help adjusting for another day!
Coach, wanted to update you. Finished camp weekend. Oh boy. I will give you a run down. I would like your thoughts on run strategy based on HR. I'm pasting in some stuff from the IMLOU threads.
Satrurday: So it was a hot and humid day for Wisconsin. The nice thing was that that there was some light cloud cover that kept the sun rays off of my body. I didn't feel too hot on the bike though. I made it a goal of drinking two bottles every hour. I took Perform for the first two bottles and then finished off with Gatorade EN as I plan to do with IM. I also added one Roctane GU each hour which gave me about 500 calories for the first 4 hours. The new thing I tried was the base salt. I really like the taste of salt in my mouth after all that sweet. Logistically it is a little more difficult than just popping a salt pill. The wind blows on the little canister. I wonder what would happen if I spilled it all. I think i will go with the base salt, but have some salt pills in my bag just in case. I wish I had discovered salt earlier in my IM races. I was always getting horrible leg cramps around mile 70-80. Now I haven't had them for some time and my legs didn't cramp up last night sitting in front of the tv either. I am a believer in downing the salt now. Nutirition plan worked, I drank another bottle of perform on the run plus more salt. My average hr on last hour of bike was 132, and I hit that on my run for 6 miles giving me an average of 9:45 pace which is very close to my zone 1 pace of EN. It was super hot, so I was happy. The last two miles were about 15 seconds slower than my first 4 miles at the same HR. I did see some friends on the trail at mile 3 and stopped for a couple minutes. I also had a work related phone call at about 90 miles into the bike which I had to stop for.
Very happy over all with my bike. I think that was my fastest century ever. I did pick a relatively flat course (which meant lots of loops). NP was around 204 and I averaged 20.1 miles and finished around 5:35 feeling strong. My best time IM Wisconsin has been 6:07. I hope to beat that this year and still finish strong on the run. If I can average 10 minute miles on the run, I will also beat my best run time of 4:26. Feeling optimistic!
Here are the links to my bike and run.
https://www.strava.com/activities/3...9/overview
https://www.strava.com/activities/3...6/overview
Sunday's Ride: Rode the exact same route. I think it was slightly hotter @92 and humid with a steady wind out of the south.
I learned some things about my body on the second ride. Chaffing and Foot pressure pain. Ouch..definitely made me slow down. Chaffing in private places I have not experienced before even with plenty of 2TOMS buttshield. Ouch my feet... were killing me. I wonder if my inserts are going bad. The worst part was underneath my pinky toe on the bottom and side of my foot. At one point I took my feet out of the shoes to give them a break and peddled on top of the shoes. All this stuff manifested on day 2. Day 1 went great. Nutrition is working good I think.
Cadence on day two was hard to keep at my normal mid 80s range. Averaged 76. That was weird too.
So let's talk HR and Power. I could not maintain the @200 NP for my second ride. More like 170. so @70IF first ride, 60IF on second ride. It was a little hotter and windier. The thing is my HR was in the upper 120s and Low 130s on the first ride, and I barely got out of the teens and low 20s during the second ride and I was much more tired. I still finished in under 6 hours but was slower by about 20 minutes than Saturday.
Then there is the run today which I did on Monday. That run was the hardest run I've had in quite a while. I normally can run 9 - 9:30 pace with no sweat. Today that was not the case. Hard to hold on to a 10 minute pace the whole time. The humidity and heat didn't help, but it was a little cooler than yesterday's ride in the 90s. My legs felt like those concrete blocks, and my heart rate was way up there in the 130s and then 140s by the end of my 14 miles. I was huffing and puffing. Not sure why I couldn't keep the hr down on the run, and couldn't get it higher on the bike. Weird. OVerall, though, I am glad I finished the weekend, and hope that the magic will pay off.
HEre is the second bike : https://www.strava.com/activities/386611132
and the long run: https://www.strava.com/activities/387280612
I'm guessing I need to shoot for about 130-132 hr off the bike at IMLOU. Does that make sense to you?