AM Workout -
KEY WORKOUT: 10 Mile Bike followed by 10 Mile Run
Course: Johnson Park (Piscataway, NJ) for bike, Delaware and Raritan Canal State Park Towpath for run
Time for Bike: 28:35
Time for Run: 1:17:25
Weather: 53F, Clear, Light Winds
A few explanations are in order. First, my bike seems to be in a constant state of disrepair this week; it's been a huge struggle to get it going. This time, the problem is with sidewall damage on the front tire. I was so fed up with this that I broke out my premier racing rims to finally get a ride in.
Secondly, I combined two Key Workouts into one brick. The original Key Workout on the bike was to be 15 miles, but I shortened it to 10 miles because I didn't want to miss the start of the weekly group run provided by the Raritan Valley Road Runners and I was already pressed for time with the tire problems.
The bike was great despite the week away from it. Especially with the sleek rims I had no problem maintining over 20 miles per hour on the course.
The run was even better...so much better I couldn't believe I was holding about a 7:45 pace throughout the run. The towpath is located next to the Raritan River, which tends to flood from time to time. And it flooded twice in the past 3 weeks due to all the storms we had in March. The path was extremely chewed up with deep gouges in some areas. Yet even the numerous obstacles provided by nature couldn't stop me from doing this run at a great pace.
Here are the totals for the week so far. Only 8 easy paced miles of running to get to 70 miles for the week. And the legs aren't sore at all. NICE!!!
Totals for the week:
3000 meters swimming
10 miles cycling
62 miles running
(Key Workouts 2 and 3 of 4 done)
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