Gone done f'd up!

Woke up at 4:30 am today, ready to cycle...then went back to sleep LOL. Finally got off my lazy butt and started biking at 12:21 PM and although it wasn't as hot (110F+), it was cloudy and was around 90-100F. 

Working on RPM today, my plan was to do the following:

90 RPM @ Z1, 5min, 

85 RPM @ Z1, 5min,

95 RPM @ Z1, 25 min 

and 1-2mi run @ 10-20 mi/hr pace...

I ended up doing around 85RPM @ Z1, 5min and...

The rest was around at 85-95 RPM @ Z3/4 for about 59mins.
It's really hard for me to keep my heart rate at Z1, because it rockets up to Z3/4 immediately. I get out of the house and it's at Z2 hahaha. 

This was my first time doing RPM training "fast-twitch muscles" and fat-burning training I suppose, I usually go hard with lower gear activating the "slow-twitch muscles". I'm still pretty new at this training thing although I bike a lot. Compared to my "slow-twitch muscle" training at 6/30/13, I think it's about the same but I'm just not as tired:

The head wind today (7/7) was a lot tougher than 6/30 from what I remember because of the storm yesterday but that should be no excuse about the time! Hahaa. I'm planning on doing more fast twitch/slow twitch training later on and see how I can shave off time / build up endurance.

I also heard that Armstrong does fast-twitch and his competitor did slow twitch and Armstrong won in the end but who knows!

I'm still going at 15mi/hr pace regardless. I hope I can go at least 20mi/hr consistently. So I can do 100mi in 5hrs instead of 10hrs LOL. 

Last time I did a century I did 119.3 mi @ 8:22:32 (5/23/13) so I think I did around 100mi @ 7:10 or so, which I don't think is bad. Next time I do a century I'll aim for 6-7hrs. I stopped biking for a good month until 6/30 so it's been a long break... of utter laziness...

The bike ride back, the beautiful desert scenery... (just kidding it gets old quick). 

I'm pretty sure I was pouring rain on my face by the time I got back to the house, because my sister said I looked disgusting LOL. I went to go put on my running gear really quick and decided to run because I planned on block training and.............

Ankle failed me. 

): 

Yesterday when I was running the 6 miles, I was off trail for about a mile @ the 2mi section of it to go easy on my joints. I haven't ran that trail part before and I missed a rock and slightly twisted my ankle. I ran on it, checked on it, and deemed it was fine and started running again. It didn't hurt last night, but it did hurt a little bit before I went cycling today.

When I tried to run, my ankle hurt, my stomach hurt (I drank too much water while cycling, I need to make a GOOD note of that the next time I do block training), and I ended up going back home at .15 miles in LOL.

Came home after like 2 mins and it was so embarrassing! 

Currently my hip slightly hurts from an old injury of 4 years ago (probably because of RPM training, I'm not used to pedaling that fast w/o speed) and my ankle is hurting right now.

Probably going to do Stretch X or Yoga X for evening training instead, hopefully I can run MINIMUM of 1mi tonight so I can at least say that I ran 5/7 days LOL.