Run

• 56m 09s
• 7.26 miles
• 07m 43s /Mi

Effort: Easy/Mod
This was a little more effort than intended but I'll blame it on the wind. It got kind of fierce a few times, enough that once I started to fall forward as the wind gust stopped. A second time I was running with my back to the wind and a gust pushed me forward a little bit.
The run was a good warm up to what will be my winter maintenance program unless I decide to make another attempt at cutting time for Boston to guarantee a selection. It felt pretty good all the way through. I had been having a few issues with my right achilles but today didn't seem to cause me any pain.
Weather: 54/47 Wind: 17/32

Bike

• 1h 02m 01s
• 19.89 miles
• 19.24 Mi/hr

Effort: Mod/Hard
This was my first bike workout for the winter cycle and I tried to make sure I nailed it a little. As with yesterday's ride my legs weren't part of the struggle today, but my cardio and fitness were being tested. I wanted to make sure I got into the Z4 for as much as I could tolerate and burn myself up.
The intervals were a hard 5 minutes wit a 3 minute recovery. This proved to be a good interval because I doubt I could have finished if I had dropped the recovery to 2 minutes.
10' WU
5x5' w/3' recovery
14' CD
I also need to check the plan before the next workout to make sure I am doing Jorge's and not my own thing.

• Health data: Hours slept: 8

Bike

• 1h 38m 07s
• 29.13 miles
• 17.81 Mi/hr

Effort: Mod
This was my first long-ish ride for the winter training cycle. This was also the last longer ride before I start Jorge's cycling program, I officially start Monday.
The intervals started off fairly easily but by the last one I was getting pretty fatigued. My legs weren't really the problem, it was my energy level that was being drained. The interval set was easier than yesterday but still challenging.
10' WU
6x10' with 3' recovery
12' CD

• Health data: Hours slept: 7

Run

• 37m 57s
• 4.68 miles
• 08m 06s /Mi

Effort: Easy
This was my first run since running the Indy marathon. My legs felt better for this run than they did the Friday after running Columbus. My calves aren't fully recovered just yet but they are close, there is still a little tenderness that remains.
I had to work to get my effort lower than what a normal run would be right now. I was setting out to go for an average of 7:45-ish but I still have some recovery to complete, so I brought the effort down.
I also didn't change my watch from cycling to running and had .19 on a "ride" rather than a run. I added the time and distance to this log.
Weather: 34/23 Wind: 10/21

Bike

• 47m 10s
• 13.70 miles
• 17.42 Mi/hr

Effort: Easy/Mod
The long intervals made this ride a little hard. I forgot to hit the lap button for the first interval so the data is a little off.
I allowed my effort to be a little higher just because I needed to get some heavier work in this week after missing most of my planned workouts.
10' WU
2x10' with 4' recovery
13' CD

• Health data: Hours slept: 8

Bike

• 36m
• 9.70 miles
• 16.17 Mi/hr

Effort: Easy
An easy recovery ride on the trainer. No focus other than to keep my legs moving and continue to try to flush the trash from my body.
I did the usual WU and got my heart rate up to get a little bit of a workout in. I let the main set go for 15 minutes with a very moderate effort. The CD was the usual 10 minutes.

• Health data: Hours slept: 7