rolling steamer...

Thursday evening:

After work I headed out for the group cycling ride repeat night near our local bike shop as I have done for the last several weeks as I prepare for the half IM. The temps were warm & muggy with a strong crosswind out of the NNW which meant we would be pushing this wind during our repeat portions of the ride. Once again there was a group this week of about 40 riders at peak time but luck would work on my side as I was able to get a lot of free air to ride in as I stayed away from the pack during the repeats as much as possible.

Below are the 9 in order repeats I have Polar lap data on with distance & time plus average & max mph and average & max HR values:

.675 of a mile – 1:35 - average 25.4mph/max 27.7mph – AHR 141bpm/MHR 158bpm
.883 of a mile – 2:04 - average 25.6mph/max 29.3mph – AHR 145bpm/MHR 156bpm
.666 of a mile – 1:31 - average 26.4mph/max 30.3mph – AHR 134bpm/MHR 144bpm
.846 of a mile – 1:58 - average 25.6mph/max 30.2mph – AHR 132bpm/MHR 153bpm
1 mile ---------- 2:18 - average 26.7mph/max 30.1mph – AHR 152bpm/MHR 158bpm
1 mile ---------- 2:21 - average 25.7mph/max 28.3mph – AHR 148bpm/MHR 152bpm
1 mile ---------- 2:34 - average 23.9mph/max 26.3mph – AHR 137bpm/MHR 143bpm
1 mile ---------- 2:17 - average 25.5mph/max 27.5mph – AHR 147bpm/MHR 156bpm
1 mile ---------- 2:27 - average 24.3mph/max 26.9mph – AHR 143bpm/MHR 147bpm

I rode for 29.6 miles in total time of 1:29:53 which is an average pace of 19.8mph. My average HR for the ride duration was 128bpm with a max HR during a repeat at 159bpm also my average cadence was 90rpm with a max cadence at 110rpm. Once again at various times past mile 18 my calf muscles knotted up at different times which is possible due to the double running/biking repeat day but those melted away fairly quickly. I was eating & drinking correctly during the day & ride so that’s all I can figure that it was :-)

It was a good day of exercising today…

b