Behind, but Holding

  Today was one of those days that I just seemed a bit behind schedule. Fortunately, my instincts(which I believe God uses)told me to back off a bit. I did the figure 8 plus the short out and back and 4 x Woodlot hill for 6.82 miles in 1:51:49 for a 16:23 minute per mile pace at an average cadence of 125 spm at an average power of 133w at an average heart rate of 122 bpm with an elevation gain of 187 feet at 51 degrees. My GPS took me around a terrible back up way before the merge. I saw that I was scheduled to arrive late— so I pray d that the Lord would open things up, and He did. I made it with a minute to spare. Thank you Lord for the little victories that encourage!

The End of a Good Week

 I was really tired, but I was encouraged to know that today is the last day of training and that I only work half a day before heading to Maine. I was a little behind so I did the figure eight plus a short out and back with 4 x Woodlot hill for 6.81 miles in 1:51:49 for a 16:25 minute per mile pace with an average heart rate of 123 bpm with an elevation gain of 162 feet at an average cadence of 125 spm at an average power of 132w at 47 degrees. I felt good about my training this week. My weight is on the high side of average because we have had high caloric meals— they sure tasted good. Looking forward to going to Maine with Char.

Adjusting

 There was something about today that just seemed to slow me down. I think the main culprit was fatigue. Thankfully everything worked out. I didn’t feel quite as strong in my strength workout.  All the same, the work got done. Looking forward to my trip to Maine tomorrow with my Char. I did 7.14 miles in 1:57:40 for a 16:28 minute per mile pace with an average heart rate of 105 bpm with an elevation gain of 222 feet at an average cadence of 124 spm with an average power of 133w at 43 degrees. I’m really looking forward to waking up in Maine on Saturday. God bless you my friend!

Good Hump Day

 Wednesday’s are a good day, when I finish my workouts I know that I am on the downhill part of my week. This week I am going almost exclusively on feeling— meaning that I don’t really have a pre-set idea of what I’m doing each day. Today I did 2 x Raynor/Ridge and 3 x Ryan with a short out and back doing 7.02 miles in 1:54:22 for a 16:22 minute per mile pace with an average heart rate of 124 bpm at an average cadence of 126 spm at an average power of 133w at 43 degrees. I felt really comfortable in bed, but I always think of how good it feels on a Saturday to sleep in and not have to rush. Lord willing, this Friday I will be heading to my home of Maine for my Uncle’s service. I’m grateful for good paces this week. I am feeling a bit refreshed. Thank you Lord!

Moving Well

 Yesterday was an active day, with some active eating meaning all things even out. I did the 8 x Raynor Hill workout for 6.58 miles in 1:50:08 for a 16:44 minute per mile pace with an average heart rate of 82 bpm with an elevation gain of 277 feet at an average cadence of 126 spm at an average power of 136w at 45 degrees. I had a time of prayer with my son-in-law before he left for his busy morning before leaving for home. God is so good!

Sunday/Monday

 Sunday: Randall Game Preserve: 3.00 miles in 1:06:43 for a 22:11 minute per mile pace with an average heart rate of 71 bpm with an elevation gain of 107 feet at an average cadence of 108 spm at an average power 95w at a comfortable 53 degrees.

                Brookhaven County Park: 5.10 miles in 1:50:40 for a 21:41 minute per mile pace at an average cadence of 104 spm at an average power of 95 w at an average heart rate of 72 bpm at 70 degrees. 

Monday: I did the Longwood Loop with an up and down a hill for 8.45 miles in 2:25:31 for a 17:12 minute per mile pace with an elevation gain of 308 feet at an average cadence of 123 spm at an average power of 126w at an average heart rate of 81 bpm at 58 degrees.

I am grateful for the workouts and it’s nice having my son in law Antonio visiting.

Completing the Task

  This morning I felt so comfortable and relaxed when I woke up. The Thor hat spurred me on was knowing that today was the last scheduled workout of the week. It also helps having my coffee beside my bed. Preparation always helps when temptation to quit presents itself. Today I headed for the hills. I did 8 x Raynor Road doing 6.63 miles in 1:52:45 for a 17:00 minute per mile pace with an average heart rate of 81 bpm at an average cadence of 125 spm with an average power of 133w with an elevation gain of 280 feet at a cooler 46 degrees. Looking forward to a more relaxed weekend. God bless you my friends!