bike hills (mountain) 1:06:30 [4] 5.67 mi (11:44 / mi) +3232ft 7:37 / mi
ahr:139 slept:6.5 shoes: FSA SL-XC Michelin AT
Up at 4 and off to the hills. first climb at suntop. felt good from the start. had an easy week last and one more week from gorge games. Started out easy as hr stayed real low but I didn't push because my knees were a bit sore. Mt HR never got above 150 until the last pitch to the top.
I decided to not go below the second cog on the less steep east switchbacks and not use the granny on the steeper west switchbacks. Over 3.5 minutes faster than last time. maybe better rested or the the blue bullit is a bit faster. However, my AHR was definitely lower as well.
bike hills (mountain) 1:13:55 [4] 5.67 mi (13:02 / mi) +3232ft 8:28 / mi
ahr:137 shoes: FSA SL-XC Michelin AT
second climb. initially i thought that I would only use granny on the steep west switchbacks and middle ring/large cog on the east. but I decided to not use granny and suffer it out. On the west climbs it hurt but no more than racing behind RVG.
I think this is what I need. I will just keep making climbing/gearing goals to increase the power and ability to push bigger gears. time should follow/improve as a result.
Friday I am going for a triple
bike (mountain) 39:49 [2] 11.35 mi (3:30 / mi)
ahr:100 shoes: FSA SL-XC Michelin AT
both downhills combined
Running (road) 49:59 [2] 5.75 mi (8:42 / mi) +295ft 8:17 / mi
ahr:117 shoes: Asics GT 2110
Easy recovery run before scouts. legs are definitely tired from morning bike. not like last week.