Run

• 1h 38m
• 21.83 kms
• 04m 29s /KM

Long run

W/U: start easy and build to a pace 20 sec. slower than race pace for 7 km.
from 7 km to 14 km run @ race pace.
from 14 km to 21 km slow back down to 20 sec. slower than race pace.

Half marathon in 1:35:03, new PR :) .... and there was some gas left in the tank. :) :)

Bike

• 1h 15m 01s
• 37.50 kms
• 29.99 KM/hr

Long tempo

90 cad / warm up 3 x ( 2' @ z2 + 2'@ z1) 12 min.
70 cad / 45" @ z3 with 15" pick ups to z4 8 min.
85 cad / @ z3 progressive to z4 5 min.
100-110 cad / @z1 5 min.
60-70 cad / @ z2 seated/standing 10 min.
100 cad / 10 x ( 1'@ z3 + 1'@ z2) 20 min.
cool down

Strength

• 45m

Core

Run

• 52m 06s
• 9.92 kms
• 05m 15s /KM

Long sustained climbs
W/U 10 min.
2x 10 min. @ z2/3 sustained climbs up to Summit Circle
cooldown

We gunned it down the mountain the second time, that was FAST.

About 1100 feet of climbing.

Bike

• 1h 15m 07s
• 37.50 kms
• 29.95 KM/hr

Power intervals

WU
90 cad / warm up 4 x (2'@z1.5+2'@z2)
70 cad / z2 one leg drills 8 x 30"
75 cad climb @ Z2 off saddle 3min.
60-70 cad / 4 x (90" @ z4 + 30" Rec)
rec @ z1 in aerobars- 3min.
60-70 cad / 4 x (60" @ z5 + 60" Rec)
rec @ z1 in aerobars- 3min.
60-70 cad / 6 x (30" @ z6 + 60" Rec)
rec @ z1 in aerobars- 3min.
100 cad / @z2.5 in aero- 3min.
cool down

Sport

• Stretching
• 30m

Run

• 1h 05m 52s
• 14.27 kms
• 04m 37s /KM

Easy stuff... believe it or not.

4:45/km with a little headwind, 4:20/km with a tailwind. I was flying! I think my body understood something recently...

Strength

• 45m

Core workout in the morning to start the week... bleh.

Run

• 1h 27m 58s
• 19.01 kms
• 04m 37s /KM

Long run, steady pace.

Beautiful day to run. I was well on my way to another 1:37:xx half marathon even with some soreness from the training and massage. :)