Sunday

Run on Hines drive, a little chilly for me but I'm getting used to it. No, I didn't do the double.
10.1 miles 1:25:59 HR 139

Bike 26 miles on wind trainer
1:30:00 139 watts
I got on just thinking that I would ride reguardless of speed, power or HR. I just need time on the bike and it's so difficult for me to get my butt going.

This time I just put on some of my old weird rink music on the computer speakers and turned on SpongeBob and rode though it. After 30 minutes I felt pretty good and decided to do one of the workouts from my book.
6X2:00 at 150 watts 1 min easy
6X3:00 at 165 watts 1 min easy
Finish out the time with easy riding at 130 to 140 watts

Now those might not seem like high power numbers to some people but here is something to compare them to from last summer's riding. Remember that I'm not a big guy and I don't punch a big hole through the air.

My functional threshold is 210 watts - wattage I can hold for approx 60 minutes or about 25 miles.
130 watts - easy riding ~18 mph
150 watts - easy 20 mph
200 watts -24 mph
210 watts - 25+ mph