60 min on spin bike = 5 miles
14 mile run with 7.7 mile tempo at 5:49 avg. I couldn't get out of bed this morning so I missed running with LotoDa. When I went to bed last night I was feeling sick with lots of congestion and body aches- so I wasn't very committed to get up in the first place. Alarm went off at 4:30 and I turned it off and went back to sleep until 7:40. That felt good. Got up and hit the spinner. Breathing seemed harder than normal from about 35 min's on to the finish. Got done and tried to hurry with some hydration and nutrition intake. Then headed out in the rain for the run. Ankle seemed really sore and as I got going I didn't like my chances of hitting a tempo. But I did the 3 mile warm up and decided to see what happened when I started tempoing. 5:53, 5:53, 5:43, 6:01, 5:57, 5:47, 5:37, .7 @ 5:51 pace Seemed to be just an even effort and ended a little faster than last weeks avg of 5:57. Nothing amazing but all things considered it's decent and I'm happy to have gotten it in. The rain was nice and cooled me off but the shoes got heavy by the end and I had some big time mud issues on the final .7 down to the bridge. Cooled down with one more extra mile than normal on the way home. P.M. 60 min's on the spinner. Hit a new PR on it of 15.6 miles in the hour. Pushed it a most all of the ride. Dripping sweat everywhere. I can hit around 20 mph outside on a real bike not killing it. So I'm guessing the calibration is off a little or something on this spinner.
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