Mon. & Tue. August 21 & 22; Aeros on the Road Bike

From the big bin of unused bike stuff.
Every once in awhile the hording pays off.

Tue. 8-21 Run-Bike

Run 34 mins easy, ~4.5mi, 70F mist overcast
6min trans to bike

Bike Fuji indoor trainer with clipons, trying ‘em out before going to Deep Creek to pre ride Savageman course, played with clip on bars while riding, def am stretched out even with bars all the way back, at least on the trainer. No arm rests, just taped some padding on top bar, worked all right, albeit for the short ride.

Entire workout (163 watts):
Duration: 59:48 (59:57)
Work: 584 kJ
TSS: 56 (intensity factor 0.75)
Norm Power: 172
VI: 1.06
Distance: 19.187 mi

Min Max Avg
Power: 0 255 163 watts
Heart rate: 82 145 126 bpm
Cadence: 39 94 83 rpm
Speed: 2.4 22.4 19.3 mph

Wed. 8-22
Bike-Run

Fuji outdr Rock Creek, ~70F, overcast, no wind.
Easy, ride-as-you like day. Rare weekday outdoor ride.
Put Deda arm rests on to go with the Deda Black Clip clip ons, also QR seat pad. Felt okay, surprisingly, not significantly stretched out.

Entire workout (162 watts):
Duration: 1:29:05 (1:30:28)
Work: 862 kJ
TSS: 86.7 (intensity factor 0.765)
Norm Power: 176
VI: 1.09
Distance: 26.528 mi
Min Max Avg
Power: 0 344 162 watts
Heart rate: 76 148 126 bpm
Cadence: 28 108 77 rpm
Speed: 2.4 31.5 17.9 mph

Run 30mins, ~4mi, regular steady run, 6min trans from bike, nice cool night.

Taking it easy so far this week, aiming to recover completely from the Sunday race and be ready to go for the Savageman course pre ride/run this weekend.