Todde's Tri Blog

This morning I decided to mix it up with the transition run. I started with a 15min spin on the bike which included several 30sec pickups. After the bike warmup, I transitioned to a long run. This morning a ran a little under 11 miles with a time of 86min. My goal was to start out with a easy pace and thru out the run pick it up. During the run I periodically hit the lap on my watch so I could see if my paced increased. Over the first 65min I went from a pace of 8:15 to 8:10 to 7:50. The whole time my HR remained in the 130s. The last 20min my pace was 7:14 with an avg HR of 142. The last mile I was running 6:30 to 6:45 (HR 150) and feeling strong. This was the longest run I have done since the spring and it felt great!

Today at lunch I mixed in a 30min gym workout. I focused on the upper body and added some core exercises.