hard bike sprint

Went out into the hottest part of the day to do a hard bike sprint.   Heat index over 100ºF.  This one was closer to a max effort and I have now resumed stand up sprints on the bike.  I didn't do the entire 9:39 standing up but maybe 15% of it on the climbs.  

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 9:39

Avg speed - 13.8 mph

Max HR - 172

Avg HR - 162 (inc 1 min recovery at end) 

HR over 156 - 9:46

HR over 170 - 2:23

My 3rd or 4th fastest run of this circuit, and hard due to the weather.  Just 18 sec off my PR.    

I feel I can now do stand up biking without stressing my knee and can do it often.   This is my 4th biking workout in 5 days.  

142.4 lbs this morning.    Did my usual workout, 22 pullups, 35 pushups, dumbells.  

My body fat is at 12.2% according to the Hume Pod.

Things are coming together, I have now 5 concerts set up in the 4 weeks beginning Sept 29.  Will write more on that at some point on my other blog.  

Biking in the heat wave, WMAC

Did my usual 2.5 mile bike sprint course today and yesterday, not all out but hard.  The heat index briefly hit 101º today when the temp spiked to 94º hottest since July 3.  

Yesterday's seated bike sprint 

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 10:38

Avg speed - 12.9 mph

Max HR - 171

Avg HR - 155 (inc 1 min recovery at end) 

HR over 156 - 6:37

HR over 170 - 0:04

Today's bike sprint with a little standing 

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 10:11

Avg speed - 13.4 mph

Max HR - 164

Avg HR - 152 (inc 1 min recovery at end) 

HR over 156 - 4:12

HR over 170 - 0:00

It was well over 90º heat index but it didn't feel like it on my shady road.   

Been eating carbs again.  Had a paella yesterday and quinoa today.  Was over 144 lbs today for the first time in a while.   

Heat wave is supposed to continue and peak on Friday or so.   Temps in the mid 100ºs in Murfreesboro, could reach the mid 90ºs here.  I like the heat.  Maybe I'll do a bike climb during the hottest part of the day Friday.  

Last two tests came in, ApoB high 127, Lp(a) low <10.   About what I expected.   May test homocysteine on Thurs to see if my coffee / tea abstinence had any effect.  

WMAC Daegu

My age group 400m finals were as expected,  WR holder John W. ran alone winning in 57.71.   Second was Richard W. in 60.07 and Christian S in 3rd with 61.46.   If I had recovered as I had hoped, easily would have medaled considering I was running 62 with just 6 weeks of training 10 mo ago.