total: 3 hours
1 hour spin, 40 min run, and 1:30 in the afternoon (bike and running intervals)
This morning I did Bernie's spin class. It was pretty easy, or at least I took it easy. I had trouble falling asleep last night and ended up taking an advil PM at 11 pm. I was tired when the alarm went off at 5 am this morning, but crawled out and rode over the gym.
anyhow, the spin class was mellow and we did ans EZ 5 mile run afterward (me, Bernie, Sean and Julie)
intervals...I rode over to canyon crest - but there was a lacrosse game there and they had their stuff on the track. so I rode to Torrey Pines, but there was a track meet there...so I rode to CVMS...bingo.
the workout was supposed to be 4 x 1600 in 6:10 with a 600 recovery each. As I'd been riding for 35 min already, I was a bit tired. So I decided to do 4 x 1200 with a 400 recovery. Now, according to the "Jack Dainels" (I love that part) formula I should be doing 4:45 pace for 1200 based on my recent 3:15 marathon. if I use a 1:35 half marathon time (my Carlsbad time was 1:38) I should be running 4:49...but...I was not really training back then...
1200 meter times;
#1: 4:52 -HR Max - 153 I was not pushing...
#2: 4:39 - HR Max - 165 Starting to "feel it"
#3: 4:35 - HR Max - 170 really feeling it...
#4: 4:37 - HR Max - 166 my right hamstring got sore on the last lap..not painful, but I backed off
this is a VDOT of 51 speed, which is a 3:07 marathon. to be sub-3 hours you need to be a vdot=54 which is 4:25 for each 1200. I could have done that, but it would have really hurt....maybe next year...