October 30th ,  Sunday

11.5 miles on my 1 speed bike in 1 hour  (5:24 per mile)

It was a rather easy hour.  I am surprised by the ease with which my legs recovered from each time I inserted a 50 to 100 pump surge, mostly as I approached each uphill segment of the road.  There must have been 15+ bursts in all.  I continue to believe that I am maintaining a reasonable  amount of  fitness.  The question remains if non-running work (biking and swimming), no matter how intense, transfers to running performance.

Stats-

I-Mad – 2

Weight 153#

SLEEP – 8 hours

a.m.HR – 54

Workout –  Biking 1 hour with 15 x 50 to 100 pump bursts