Friday 8-17 Run-Bike

Fri. 8-17

Run - Bike
Run 60mins, ~8mi+, 143 avg HR. Down Rock Creek/Beach to Cedar and up hill, turn around at Saul Rd.
Mile 7 pace was ~7:12
~4-5mins trans to bike

Bike
QR trainer after run.
Easy-steady, some brief standing.
Left ITB/Quad spot okay.

Entire workout (165 watts):
Duration: 55:49
Work: 551 kJ
TSS: 51.7 (intensity factor 0.745)
Norm Power: 171
VI: 1.04
Distance: 18.649 mi
Min Max Avg
Power: 0 253 165 watts
Heart rate: 85 158 142 bpm
Cadence: 32 94 86 rpm
Speed: 2.5 23.9 20.0 mph