Saturday, March 26, 2011

Slammin saturdays

Today I decided to do a longer workout that incorporated some race style intensity. My main goals were A)to practice pacing myself for a longer effort, B)To practice fueling for close to 6 hours of working out, and C)to practice running on heavy legs. The workout consisted of a 40 mile ride, 8 mile run, 40 mile ride, 8mile run. The first bike and run were meant to be easier efforts to set myself up for a solid bike and run for the second time around. I must say I will be doing this type of workout more in the future. I have never done a workout that felt so close to racing, both in effort and intensity. Transitions between bikes and runs were about 2 minutes.

Bike 1-
40 miles -average speed 20.9 mph
8 miles-average pace 6:21 per mile

40 miles- average speed 22.4 mph (same loop as the first)
8 miles- average pace 6:00 per mile (same loop as the first)

Now I am gonna go sleep for a couple days :)


Ryan Wiser said...

No one is going to touch you this season!!! Way to kill it in the off season.

Adam Blalock said...

Wow man! Good luck at Wildflower, its coming up soon no? I am sure you will have a great day.

Rene Guerrero said...

Animal! Great job!

Matt said...

nice work Josh, good epic day to build some fitness and mental toughness. Wish I could come down WF to watch ya kill it!