Even though it rained on Saturday it still turned out to be a great training session. I did the 3-hour Spinerval workout in my garage on the bike trainer, but the cool part was that Yvette joined me for the first hour of it. I have been trying to get her to join me on some training rides. Typically she will not. But since we were on the bike trainers, she knew she wouldn't get dropped. She did great and I think she even enjoyed it. The Spinervals 13.0 workout is 3-hours of training just below Lactate Threshold level. Which for me means, three hours at between 150 bpm (heart-beats per minute) and 175 bpm ( my LT is 167 bpm). You can burn upwards of 2500 calories during the workout and loose 5 pounds of water weight. My trainer told me that I averaged 21 miles per hour and went 63 miles. That is made even more significant since a good portion of the workout is spent alternating between a seated position and standing in all sorts of gearing combinations. There are times in this workout when you want to crawl through the TV screen and choke the guy running the workout for making you stand when you don't even want to pedal any more. I love the feeling I get knowing that I've finished it, once it is done.
Sunday morning we had daylight savings time kick in and some beautiful weather. So I slept in until 8 am and went for a one hour run at a strong pace. Total run time was 53 minutes and I ran between 7 and 8 miles. I was trying to chase down 2 guys that were about 1/4 mile ahead of me, but they were moving out at a pretty good pace, so I was only able to close about half of that gap. Today is a rest day, then I start a new cycle of training tomorrow.
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