Daylight

Summary Data
Total Time (h:m:s)	1:55:43	3:33 pace
Moving Time (h:m:s)	1:55:38	3:33 pace
Distance (mi )	32.47
Moving Speed (mph)	16.8 avg.	27.4 max.
Elevation Gain (ft)	+656 / -656
Avg. Heart Rate	138 bpm	Zone 3.4
Temperature (°F)	48.7°F avg.	50°F high
Wind Speed ( mph)	SW 11.8 avg.	SW 13.8 max.

Start Time: 05:02:26 AM (CST)
Odometer: 1281.29

I am clearly almost alone in my particular workout insanity. Except for the three women who walk together (can someone explain the workout stick thing?) at 5, I am nearly alone on my rides. With the time change, I got the added bonus of getting up at 4:30, feeling like I had slept in --- AND, of course, some daylight for the ride. It was shocking how many people were out by 6, when it started getting light. I work by time, so daylight is irrelevant to my schedule---but most of these folks must sit in their training clothes, looking out the window, waiting for it to get light.

Feeling much better this week than last---the intervals last week had me worried that I was destroying my knees and with the cold Monday ride, I managed to trash my immune system as well. Better clothing, stretching, and eating has me back at fighting fit and I felt much better overall. That said, the schedule with a long ride on Saturday, running intervals on Sunday, and then a medium ride on Monday is pretty punishing and I could feel my legs getting buttery by mile 28 this morning.

I can hardly wait for that first section of path repair to be done. Once I again, we had a near miss when someone was riding in the wrong lane around a blind curve---and I can't blame the rider here, it is twisty and hard to manage. On a bright note, riding parkway from Lawrence to Foster is exceedingly pleasant early in the morning and a worthy diversion from time to time even when the path is in working order.

Heart Rate Zones (%max)	Time (h:m:s)	Distance (mi )	Speed (mph)
Zone 0 0-50	00:00:30	0.07	8.2
Zone 1 50-60	00:02:14	0.54	14.5
Zone 2 60-70	00:14:18	3.56	14.9
Zone 3 70-80	01:29:45	25.72	17.2
Zone 4 80-90	00:08:56	2.59	17.4
Zone 5 90-100	00:00:00	0.00	0.0

Interestingly, even though this was a much longer ride than last Tuesday's 'easy run' I kept the HR zone in the same place (3.4) for the whole ride---seems to indicate that this is a pace that allows for sustained recovery. After a day of maxing out, hitting a 156 max today and an average of 138 is pretty good. Over time, it would be nice to get some sense for whether we are seeing improvements, but the wind variable really seems to make it hard look down stats and see meaningful information about speed/hr differences.