Long Ride w/Mini Sprints

Today's bike goal: 55 minutes at 70-75% MHR @ 95rpm with 20 second sprints every 5 minutes.

Totals
Mileage: 15.92
Time/Avg Sp/Max Sp: 1:00:01/15.9/28.8
Avg HR/Max HR: 132/147

...and Ride...

PM workout....45 min long ride on the bike trainer @ 70-75% MHR.

Mileage: 15.15
Time/Avg Sp/Max Sp: 56:01/16.2/22.5
Avg HR/Max HR: 131/141

During Target: 136bpm (72.3%)

Felt good, no issues.

My Achilles Heel

Meet my friends....chocolate chip cookie, fudge brownie, and, of course, peanut M&M's. My best friends and also my Achilles heel. You see, I spend a great deal of time working out, I try to eat right, etc, etc. However, I have a terrible weakness for chocolate. For instance, I have no problem eating 8-10 servings of the aforementioned M&M's in a 3 hr car ride. This totals roughly 1400 calories. Doing that alone, with no exercise, and you can see how I once let myself get to 260lbs. With the exercise thing working well for me, if I could only cut out the chocolate.... What you see pictured is a breakfast, yes, BREAKFAST, I enjoyed a couple of weeks ago. It was glorious while it was happening, but afterwards....ugh. So, I am taking this chocolate battle head on, one day at a time.

Two workouts today

Bike: EZ ride 70-75% MHR

Mileage: 13.50

Time/Avg Sp/Max Sp: 54:01/15.0/20.0

Avg HR/Max HR: 131/143

Run: 4 Mile Tempo @ 6:43 w/wu & cd

Total Mileage: 6.00

Time/Pace: 44:18/7:23

Tempo Splits: 6:41, 6:43, 6:41, 6:38

Avg HR/Max HR: 148/195

Long Ride

The only thing that makes a bike trainer bareable is TV (thank God for DVR's.)

Today's Goal: 55 min @ 70-75% MHR, 95rpm
Actual: 55 min, 135bpm (71.8%), 97rpm

Totals
Mileage: 17.15
Time/Avg Sp/Max Sp: 1:05:01/15.8/22.1
Avg HR/Max HR: 131/142

Two for Saturday

Double workout today.

Bike: Steady 40min ride 75-80% MHR, 95rpm
Actual: 40:00, 76.5% (ok!), 96rpm

Totals
Mileage: 14.07
Time/Avg Sp/Max Sp: 52:01/16.2/21.2
Avg HR/Max HR: 137/150
Avg RPM/Max RPM: 92/102

Run: 16 Mile Long Run, goal pace 9:21/mile
Indoor Track

Mileage: 16.00
Time/Pace: 2:19:31/8:43
Avg HR/Max HR: 141/199 (only briefly)

I won't be running the Penguin Run tomorrow. I've decided that anything below 20 is just too cold for me to race in. Am I a wimp?

Steady Ride

2nd workout of the day, this time on the bike trainer.

Today's bike workout goal was a 40 minute steady ride, 75-80%MHR (141-150bpm), 95rpm.

I averaged 144bpm and 96rpm.

Totals
Mileage: 13.69
Time/Avg Sp/Max Sp: 52:01/51.9/21.4
Avg HR/Max HR: 139/160