- morning run = 4.11 miles; time = 1:02:15; average pace @ 15:09
- walked dogs = 2.6 miles total
- indoor ride - roller training = 6.02 miles; time = 25:36; average speed @ 14.1 mph
- warm-up = 3 miles (15 min 18 secs)
When I've finally figured out which gear that I like to be in while riding on rollers, I can hold my balance for a while. I only bumped my elbow in the wall for a little help (once at mile 3-1/2, and once at mile 4-1/3), but I can't ride on rollers without any side assistance (even with a wall on one side and open on the other side) yet...without freaking out. Now I just need to get used to having my cadence at 80 rpm (reps per minute). I saw online that if I wanted to do any kind of speed work, 80 rpm is considered a warm-up or cool down and then 115 rpm is tempo or sprint or whatever. 80 rpm is not considered warm-up....that's like a medium to hard effort for me and I'm sore the next day just trying to do 80 rpm for six to eight miles.
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