Two solid days

Yesterday started with a 15 mile run. I headed up to the local track around 10AM, and the day was off to a promising start with few clouds in sight. I started with a 2.5 mile warm-up and my legs felt a bit more sluggish than normal, but not too bad. Once the warm-up was over, I got into a decent groove running at a very comfortable pace. My RPE started at about 7, and crept up to 8 by the end of the test. I felt more comfortable at the start of the test, too, as I could run a more natural stride. By the end of the test, as my pace slowed, I had to consciously slow myself down. If I had to guess, 160-165 bpm would be my self-selected HR where I am running at a moderately tough pace but not pushing the effort. As the test wore on, I had trouble keeping my HR down, possibly a result of the heat rising. By the end of the test, it was quite hot out - mid 80's but probably hotter on the track. As an indicator of the temperature, after the test, I took off my shoes and socks and ran a few laps around the faux-grass infield of the track, and I had to run on white or yellow painted lines because the green "grass" was too hot for my feet. Anyhow, data below:After the test, Stacey and I headed out for a 5 hour ride. We ended up using our road bikes and riding some up to Auburn hills, where we hopped on some gravel trails and we out to Lake Orion via Rochester. I didn't use the Powertap, but my HR was around 130-140 for the first three hours or so. After that, I let it drop a bit, perhaps down to 120.

I was a bit sore this morning, especially around the hips (muscle soreness, though). I though today's trainer ride would be tough. Our apartment was hot at the beginning of the ride despite the A/C set low and having a fan directly on me. I was breathing pretty deeply even during the inital 230 W set. Once that set was out of the way, though, I no longer noticed the heat and felt pretty good. My RPE was about 7 for the first two sets, and then 8 for the 5 x 4 min and 9 for the 10 x 2 min. My power output was pretty solid:

30 min:
138 bpm, 233 W, 83 rpm (really 85 rpm except for two breif periods standing...I would have liked a gear that lowered my rpm a bit without increasing my watts)

3 x 8 min:
1 - 139 bpm, 244 W, 84 rpm
2 - 141 bpm, 248 W, 84 rpm
3 - 142 bpm, 246 W, 84 rpm

5 x 4 min:
1 - 141 bpm, 259 W, 78 rpm
2 - 141 bpm, 263 W, 78 rpm
3 - 143 bpm, 261 W, 78 rpm
4 - 141 bpm, 265 W, 77 rpm
5 - 141 bpm, 264 W, 77 rpm
(interesting comparsion between this set and the precedding one...basically the same HR with 15-20 more W and 6-7 rpm less...the lower rpm feels better on the trainer, too)

10 x 2 min:
1 - 137 bpm, 272 W, 79 rpm
2 - 143 bpm, 287 W, 81 rpm
3 - 143 bpm, 288 W, 80 rpm
4 - 145 bpm, 293 W, 81 rpm
5 - 144 bpm, 294 W, 80 rpm
6 - 144 bpm, 289 W, 80 rpm
7 - 146 bpm, 288 W, 81 rpm
8 - 144 bpm, 286 W, 80 rpm
9 - 143 bpm, 280 W, 56 rpm (standing)
10 - 143 bpm, 294 W, 80 rpm
(one note about the HRs for the above set - my HR was continuing to rise througout the set and was typically 152-54 at the end of each set)

Now it's off for an easy 2.5 hour ride once again on the road bike.