I was well rested this morning. Work was same old. The highlight was that I picked up my replacement iPhone and it worked properly. It's nice to now get my email.
I scheduled my workouts a little different so that I get Saturday's off to spend with Family. In doing so my Friday's are a little heavy with a long ride and a moderate bike ride. I left work a little early to ride my bike outside before dark. The weather was an unusual 13 C and I much prefer riding outside over inside.
I rode for 1 hour and 15 minutes and averaged 29.5 kph. Even though I started at 4:30 pm I couldn't beat the darkness. For the last 25 minutes it was dark and about 10 minutes before finishing it started to rain lightly. It was the first time ever that I've ridden my road bike in the dark. I did have my red flashing light on and I noticed drivers gave me much more room that during the day. I'm going to look for a good front headlight, not just to be seen, but so that I can see the road when I ride. It was a enjoyable ride. When I got home and had a protein drink I did a 40 minute long run. I forgot to wear my heart rate monitor, but tried to gauge my effort and keep under 140 bpm. I ended up doing just over 5 miles at a 7:55 pace. If my heart rate was in the zone, that's a great run. I'm really focusing on leg rpm's. Now I can relax, take tomorrow off and get back at it on Sunday.
I'm actually feeling a little irritable with the training. I'm really going to be careful that I don't over train or burn myself out in the off season. I'll probably only do 2 swims per week, 2 bikes per week, 2 weight sessions and 3 runs until my peak performance training plan begins in February.
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