Not that I have done any cycling of special note lately, but the general routine has been cycle on the stationary bike for 30-40 minutes or so and then hit the roads for a run, this is a 6 or 7 day a week deal.  I consider cycling a key component of my training program though I make running my epicenter.  Cycling enables me to limit the pounding my leg muscles and associated body parts take, while still working the cardio system.  Cycling enhances my running program, as I can continue to build endurance with less miles run leading to potentially better quality versus quantity.  Of course the reverse is also true where the running compliments the cycling miles.  Cross Training, brilliant in terms of design, the key is BALANCE avoiding burnout.  Stressing just enough to gain strength or performance without causing injury or total wreckage!  Keeping a bit of variety, just enough to maintain sanity.  Mega miles and weekly numbers are fun to total up, just gotta make sure to keep it in the category of safe and sane!
        

X77

SRBike 33/8.33 miles

Run 63/5+ miles

Sunday, Monday, Tuesday

Sunday

W20

Long Run:  120/10+ miles

SRBike 22/5+ miles

Swim 15/600 yards

Monday

75X

SRBike 45/11+ miles

Run 60/5+ miles

Swim 10

Tuesday

W25

SRBike 36/9 miles

Run 75/6= miles

Saturday:  It's getting cold these days...

60X

SRBike 55/13.5 miles

Run 60/5+ miles

Swim 16/640 yards

Great day, great workout and another excellent exercise week.

Got to 40 miles running again, 762 total S/B/R minutes

and the running streak goes to 65 through today.

More of the Prefontaine collection ...

Friday November 4, 2011
75X, W20
SRBike 40/10+ miles
Run 62/5+ miles. With rain jacket, on the run, light rain for a couple of miles.  Good run today with good energy. Surprised I felt so good, coming off yesterday's unususual Pm workout and hard run on the treadmill, thought I might be tired today, not the case.  Anyway an easy morning jog in the dark with some light rain.  Getting cooler for sure in the morning now as we move into some kind of winter season. 

Thursday November 3, 2011
Did not work out this morning, poor night of sleep and no energy or desire to run this morning,  was able to power up this evening and push through to get the exercise in and keep the running streak alive as well...got it done.
SRBike 35/8.67 miles
Treadmill Run 55/5.67 miles up pace run, race pace I guess....ankle was okay been awhile since the ankle pain would allow me to run that, "fast" ha ha that aint very fast but good stuff anyway! On the pm workout!!!

Pictured here is the display of Steve Prefontaine's collection of awards and other items, found at the Museum of Art, in Coos Bay, Oregon.  The display cases are said to have been built by Pre's father, Ray.
    

Today's Workout

X60, W20

SRBike 42/10.33 miles

Run 60/5+ miles 

SRBike 32/8 miles
Run 60/5+ miles
Another day another .....whatever.