15 min Pre Bike Warm-Up (Core, leg lifts, etc.)
Biked 21 miles (outside), total ride time of 80 mins, zone 2 (steady)
20 min warm-up + 10 min cool down at 125 to 150 watts (zone 1)
50 mins - 1st half at 185 to 200 watts (alternating cadence every 5 to 10 mins between 90-95 rpms and 70-75 rpms).
- 2nd half at 200 to 215 watts (upper zone 2) at 85-90 rpms. Also included 1x5 min climb at 300 watts @ 70 to 80 rpms (strong, but controlled).
Glad I was able to get outside today. Noticed a big change in biking today. 2nd half of the ride felt very comfortable at 200 to 215 watts (both in and out of Aero)...wish I would have had my HR monitor on today. Had to be in the low 140's at 200 watts.
Weekly Totals
Swim - 3 swims, 9100 meters, 3 hours
Bike - 3 bikes, 2x90 min trainer + 21 miles out = 75 miles, 4.5 hours
Run - 3 runs, 14 miles, 3 hours
Strength + Yoga - 1.5 hours
Total - 12 hours
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