Wednesday, March 28, 2012

13km Aerobic Base Run + 10x100m Strides + 12km Cycle

Distance:13.02 km
Avg Pace:5:21 min/km
Elevation Gain:201 m
Avg HR:148 (80%)
Max HR:168 (91%)
Pretty stiff and sore from Sunday.

followed by

10 x 100m Strides


12km Cycle

Distance:12.08 km
Avg Speed:25.4 km/h
Elevation Gain:161 m

Got some new foot cage things for the pedals and some ergo handlebar extension things which means I can get slightly more speed. Have to work harder though as well.