Saturday Brick

Today the weather was absolutely perfect...so after brunch Colin and I headed over to the training fields to kick around with Adriel.  Got some good touches in and my tan started as well.

Hit the road afterward for a good brick.  My ride was a little slower than I would've liked, but after a 5 minute transition back at the apartment I was able to turn in a good run.

Ride Data:

11.75 miles

18.4 mph avg

Total time: 37:58 

Heart rate: 172 bpm avg (188 max)

Kept cadence at 90 rpm (and then higher heading into transition)

Run Data:

2.0 miles

9.6 mph avg (10.7 max)

Total time: 12:55

Avg pace 6:14/mi (5:34/mi max) - not sure how/why the N8 calculation differs slightly from doing the math

Heart rate: 182 bpm avg (195 max)

I felt 10x better on the run today than I did yesterday, which makes me realize that half the battle is proper training preparation (food/rest) and then riding at a good pace so as to turn in a solid run. The more data I analyze the more I realize that the key to duathlon success is turning in a good final run.

Overall this workout puts me on track for the weekend in replicating the race distances and difficulties I am shooting for.

Day 4

Final day of preseason, glad the hardest part is over.

Began the day on the Noland with a 15 min. pace call by Coach again.

Went out comfortably and leading peleton. Coming back the pace quickened and I decided to stay with it, felt Trevor getting tired next to me, so I pushed the last climb, hoping to pull a stage win. Kept the lead until Adriel came blazing by me at practically a sprint, so had to settle for 2nd at 13:22, well ahead of pace.

Then a good morning practice of circuit, skills, and small sided games.

Ended the day with the evening intersquad scrimmage on the game field.

Good round of play, played the whole time against Cliff and Lybert and their subs. Lost the game 3-1 after 90 hard minutes of play, but had a strong showing.

Legs tired, decently pleased with pre season performance.