Bike

• 3h 28m 01s
• 111.81 kms
• 32.25 KM/hr

Long steady ride

stustained z2 ride vary cadence and postions on bike. Practice hydration and nutrition.

Solid confidence builder. I felt really good.

Run

• 22m 10s
• 5.04 kms
• 04m 25s /KM

Brick run - Z2

The plan was for Z2 but I was trying on some new shoes with some flames on them and hell was I on fire!!

Run

• 55m 24s
• 11.66 kms
• 04m 45s /KM

@ Z2

Bike

• 1h 20m 03s
• 40.00 kms
• 29.98 KM/hr

Hills 12x2
W/U 15 min.
MS 12 x 2 min. @ z5 + 1min. Rec.
odd fast cadence 70 to 80
evens slow cadence 50 to 60
Cool Down 15 min.

Violence!!!

Run

• 45m 21s
• 9.96 kms
• 04m 33s /KM

Track workout 12x 400
W/U 15 min.
MS: 12 x 400 @ z5 + 200 mt. recovery
Cool Down

Aouch! We started with the first two a bit too fast at ~3:38/km, then it normalized at about 3:48 only to finish with a couple of sub 3:30. That hurt! :)

Run

• 54m 12s
• 12.14 kms
• 04m 27s /KM

Tempo 3x10
W/U 10 min.
3 x 10min. @ z3 + 2 min. rec.
cool down

Intervals at 4:17, 4:13 and 4:14
Still stiff from sunday's trail run.

Bike

• 1h 33m 24s
• 49.31 kms
• 31.67 KM/hr

Speed Intervals 10x2
W/U 20 min.
MS 10 x 2 min. @ z4 + 2min. Rec.
Cool Down

Target was 280W

Run

• 2h 18m 49s
• 21.79 kms
• 06m 22s /KM

Long trail run
That was some BRUTAL stuff, lots of single track and climbing

Bike

• 1h 00m 45s
• 30.92 kms
• 30.54 KM/hr

Easy bike

People bailed at half the planned time. I was pissed because I had to stop for logistic purposes and I wasn't smoked yet but most importantly I was having fun despite sore glutes.

~550 feet of climbing

Sport

• Stretching
• 30m