bike hills (mountain) 1:10:09 [4] 5.67 mi (12:22 / mi) +3232ft 8:02 / mi
ahr:146 slept:6.0
First climb for time. I focused on keeping my heartrate at 90-95% (145-150)of LT. This will be my benchmark going forward. Average might be a bit understanded because I started with no warmup and it took a while to get the HR up in the zone. Tires were at race pressure 24-26 psi
not sure how i did compared to prior efforts. I need to find the data. Was able to keep it in the middle ring the entire climb which I haven't been able to do before.
bike hills (mountain) 1:32:14 [3] 5.67 mi (16:16 / mi) +3232ft 10:34 / mi
ahr:131
second climb. this time focusing on a sustained rate. a rate that ideally is comparable to long AR. A recovery rate that i should be able to do for extended periods of time. 75-80% (120-130) of LT.
It was difficult to keep the HR down. It seemed to want to push up the 135 on the steeps. Also needed to keep it in granny and work the 3 largest cogs.
bike (mountain) 42:00 [1] 11.35 mi (3:42 / mi)
ahr:98
easy ride down. both descents combined
Note
Mid year review.
Paddling is strong. running is off a bit because I have been putting more effort into biking. Have been biking more reletive to prior years and focusing on climbing. however, my climbing continues to be my weakness.
Nationals is the biggest race of the season for me and it is 3 months off. i have decided to focus primarily on my bike climbing. i will be using suntop as a repeat hill. It is a 3k climb in 5.5 miles. I will try to do it 1-2 time per week and repeat 2-3 times.
the biggest question for me, it at what intensity should I do the repeats. I have had 2 suggestions that i should focus at a lower intensity. At a sustainable rate that can be maintained for extended AR. Kinda like a mid season base period. Not sure if this is the best becaus I always thought that gains are not achieved without pushing to a higher level and working at or below threshold.
so any suggestion would be greatly appreciated.
PS those of you that are pulling you hair out at the thought of me climbing all the way up suntop and then just riding back down the road sans the excellent single track...believe me it hurts more on the way down but i don't have time to go all the way around multiple times and the hills are my limiting factor not singletrack
Running (road) 38:00 [2] 4.42 mi (8:36 / mi) +279ft 8:07 / mi
ahr:132 max:147
easy road recovery type run during scouts.