Running (Spectating) 50  0.0 mi ahr:81 max:91 weight:177lbs
No workout today as I left work early to catch Luke's Liberty League championship meet which happened to be at RIT. Luke placed 6th in 50.98, getting edged out by a diving UR kid by 0.01 for 5th. He was out quick, 23.99 per the FAT.
Running42:32 4.0 mi (10:38 / mi) ahr:135 max:167 weight:177lbs
P ~ 175 Did same basic workout as last week: 5 x 0.4 mi with 400m recovery (usually 200m walk 3.5, 200m jog 5.5, but 0.1mi/0.15mi after first and last. Went a little faster on the intervals: 6.8 mph, 6.9, then last 3 at 7.0. 3:31, 3:28, 3:24, 3:24, 3:24, so 26 seconds faster than last week.
Took the day off as time was tight between Mass for Ash Wednesday and getting to the MC Lars (who is married to Ash Wednesday!) show at the Bug Jar. I got a shout out from my homie during the last song!
Biking37:28  10.67 mi (3:31 / mi) ahr:132 max:152 weight:178lbs
P=197, C=67 This was the ride of the week and the ghost said 184 watts (but I didn't believe that based on the times in the history), so I thought I could go after a 3rd PR this month. I set the 190 pacer and worked hard to stay ahead of the ghost and ended up about a minute ahead of the pacer.
Biking warm up/down 2:38  0.51 mi (5:10 / mi)
Biking20:00  4.02 mi (4:58 / mi) ahr:115 max:152
P=95, C=59 270,200 Points on Dragons Return - Tactics - 20 Min Just coasted around on this after the hard ride.