Getting into the season and things start to get stepped up, I was not sure how I was going to do but an hour into the bike I was feeling pretty good. After and hour and 45 minutes, I was still feeling good so I was not so worried about my run, after the first 3.5 miles my thighs hurt but still was doing an 7:57 mile, so I was happy. I finished with a little over and 8:20 min. mile and completely sore and cramped up for the rest of the day. After a little stretching and having my wife massage my legs and calves things got better. So here it is,
Bike stats:
Duration: 1:45:49:5
Distance: 30 miles
HR: 138/152
Speed: 17.0/36.9 (weak)
Cadence: 68/81

Run stats:
Duration: 58:12.4
Distance: 7.1 miles
HR: 162/171
Pace: 8:20/7:03 (weak, stiff and tired at the end)

Labels: Bike training, Brick, Long Run

Keeping the legs moving and at a good pace was my goal:
Time: 1:00:00
Distance: 7:00 on the Polar footpod Treadmill: 7.4
Heart rate: 149/173
Pace: 8:43/5:56
I held a conversation through the entire run and really ramp up the speed for the last 5 min, stayed in the high 6 min to the mid 7 min for the last 5 min, it felt good and could have gone a little longer.
Active
Warm up with an easy 10 minute run.
During your 5 mile run, include 6 to 10 running pickups (not at full sprints), for 15 to 45 seconds with less than 3 minutes of rest between moves.
Coach's Notes:
This run is to help build endurance. This is predominantly the long, slow, distance workout and a major part of long course training. Focus your heart rate between Zone 1- Zone 3 for majority of the run.
Make sure you are stretching before and after each run.

Labels: Long Run