Big aerobic day. I had plenty of free time so I opted for a long ride followed by my longest run so far since the injury. I headed south past Lake Samish and connected over to Chuckanut drive. Took the scenic route back up to Bellingham and then back home. 32 miles, 1:46:41, the Garmin had me at 18.2 average speed with 1814 ft elevation gain. I wonder how this correlates to running. I took my pulse at 150 bpm a couple of times on the flats of the ride, and I know it went higher on uphills. The downhills I pedal hard and I never quite reach the capacity of the bike (32 mph is my fastest so far), so it should be similar effort to the flats. 100 minutes of 150 bpm work seems like it ought to be 1:1 with running as far as aerobic development goes. I'm usually 130-140 bpm on a run.
I took a few hours to relax and wait for my wife to finish work, then she hopped on her bike and I ran with her up to California for an easy 7 miles. My knee has been improving overall, but I still have a little soreness and stiffness. It's not affecting the easy running, but I don't think I'm ready to try a harder effort until I've given it more time.
| 