This is my training log from Feb 1, 2009 to July 26, 2009. Ironman USA - Lake Placid New York.

Sunday, February 22, 2009

Saturday Bike and Run

A one hour run followed by a 30 minute spin on the bike. It's a great way to start the weekend!

I ran from the house, but a totally different route. I headed out to Wellington, east to Yonge, south to Henderson, west to Bathurst, north to Kennedy and back home. The run was broken up into a series of times and heart rate zones. This route was relatively flat (what isn't when compared to Vandorf!) so it was easy to just pick up speed when I had to increase heart rate.

I felt pretty good after this run. I'd had to do a bit of a loop around the block when I got home to make up the last 5 minutes. I ended up doing 9.72k in exactly one hour our, average pace of 6:10/km and heart rate average of 131. Max was 4:38 and 146bpm so I think I stuck pretty well exactly to what I was supposed to do.

Back home and on the bike for a nice easy 30 minute spin. I was running late already for the day. Nadia and I were helping out at the Body Show in Barrie at the Running Free booth and she was meeting me at 9:00. I was thinking of knocking 10 minutes off the bike ride so that I'd not be late, but when I got to the 20 minute mark, I couldn't do it. I finished at EXACTLY 30 minutes, showered quickly and was only about 3 minutes late.

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