Day 11 I took the blogging day off, but not training! The plan for Sunday was do your own thing- keep it easy and definitely not a hard day. So I decided to go for a Run- a long easy run over some rolling hills. No music, just the sound of my breathing and the thoughts in my mind. It was cold- about 20 degrees F, but sunny. The first few miles were easy- my breathing, legs and mind felt great. As I progressed on the run, there were a couple of sections on the road with lots of ice and the temp was significantly cooler when in the shade. My sunglasses kept fogging - yeah the temp changes must have been 10-15 degrees. But that is what makes winter time running so much fun. My favorite time of the year to run outside is January and February so this was a good precursor to the next few months. This run was also the longest run I completed since Beach2Battleship & I felt really good throughout. I kept my pace easy- about an 8:30 pace And I ran in my pair of K-Swiss Blade Light Run's. My initial feeling on these shoes is great road feel, light and comfortable. But only suitable for Full Iron distance- they require a bit of work to get them on your feet since the tongue is not sewn into the shoe upper. I am going to try the K-SWISS Blade light race (they have the velco closure) as well to see if those shoes are better for shorter distance races.
Day 11 Details
Run
Time- 1:21:15
Distance -9.58 Miles
AVG HR- 145
Calories 915
Day 12- Spinverals 33 Pain Cave Is my favorite video so I was very happy to see it on the training schedule. I however did not get a good night sleep last night so I was dragging a bit when I first got on the trainer. The good news with Pain Cave is there is a longer easy spin warm-up compared to other videos in the 45-50 minute time line. So when it was time to do the usual Spinervals warm-up of 3 x 53/15's my legs were pretty close to ready.
The intervals on Pain Cave are hard- this is a threshold plus workout- and not just the sprints. They get progressively harder, but the rest sessions are long enough to keep from overloading. The sprints are something else- the 10 seconds where you are standing sprinting flat out seem to be the longest 10 seconds of your life- I think Coach Troy's watch broke! But when I finished I knew that I had completed a good workout.
Bike
Time- 51:04
Distance- 16.05 miles/ Max Speed During Sprints- 45.3 MPH
AVG HR- 150, MAX 208
Calories 868
Looking forward to getting a good night sleep tonight and a another strong workout tomorrow.
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