Decent Bike and Run (then Slow Bike)

>> Saturday, July 26, 2025

Thursday I got out for a decent ride. It was longer (36+ miles) and I did the first 20 miles at tempo pace. I went farther south than I ever had before on Hwy 13, and then turned around and finished my hard tempo miles before having to make that nasty climb up by I-494:


Splits #1-4 were tempo, then the rest was just adding in miles.

Then because I did the Raspberry Run 1 Mile last weekend, I didn't want to do a FULL-FLEDGED track workout on Friday. So I did a moderate distance fartlek run. We had an air quality alert, and it was a bit "thick" out there. When I ran hard for the first 3 minutes, I did NOT feel great and I did NOT want to continue, but I got through it. My fartleks were efforts of 3, 2, 4, 1, and 5 minutes, with half that time as easy running in between:


3, 2, 4, turn-around, 1, and 5 - that's 3.18 miles of my run.

I did this same workout the Friday after last year's Raspberry Run 1 mile, and I was notably slower this time:

HARD efforts = h
EASY efforts = e
Parentheses show the pace of a split.
Garmin takes an auto lap after 1/2 mile, so longer efforts show 2 splits.

3:00 h: 2:55, 0:05 = 0.51 miles
1:30 e: 0.19 (8:04)
2:00 h: 0.33 (6:01)
1:00 e: 0.13 (7:54)
4:00 h: 2:55, 1:05 = 0.69 miles
2:00 e: 0.25 (8:03)
1:00 h: 0.18 (5:33)
0:30 e: 0.06 (8:23)
5:00 h: 2:59, 2:01 = 0.84 miles

Last year, 3 out of 4 of my "rest intervals" were 0.01 miles longer (faster), and 3 out of my 5 "hard intervals" were faster as well (2 being the same distance, 2 being 0.01 miles longer last year, and 1 being 0.02 miles longer last year), so that was 3.24 miles last year in the same time as 3.18 miles this time. Maybe it was the heat, or maybe it was my less-than-ideal training all June because I was up north, then camping, then in Hawaii, and then in Milwaukee. I started the year with the same fitness level as last year, but it fell off this summer.

So today I just took it easy on the bike. Just "went for a ride" down the Greenway and back. I actually biked slowly along side my wife when I found her wrapping up a HOT and STEAMY 16 mile run, and I just kept my Garmin going - I had no splits I was trying to hit. I ended up biking 28 miles with a 18.4 mph average:


To the west and back, with 5-mile splits showing.

Friday Funny 2479: Innuendos

>> Friday, July 25, 2025






















































Lots more funny things posted all day long on SportsAndLaughs.tumblr.com. Happy weekend!!

Friday Funny 2478: Pet-Related Gaming Memes














































More funny things posted all week long on SportsAndLaughs.tumblr.com.

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