Run

• 53m 51s
• 11.84 kms
• 04m 33s /KM

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

Intervals were sub 4:20. It kicked my butt today. That felt harder than usual.

Bike

• 1h 15m 19s
• 39.05 kms
• 31.11 KM/hr

Speed 2 x 10
W/U 20 min.
MS 2 x 10 min. @ race pace + 2min. Rec.
Cool Down 10 min.

Well, the plan was vague, race pace on what distance? So we started and of course it turned out to be mini sprint race pace. First one at 264W, second at 271W.

Run

• 56m 19s
• 11.51 kms
• 04m 53s /KM

Easy run Z2

Run

• 1h 26m 01s
• 18.02 kms
• 04m 46s /KM

Long run - Z2

That was supposed to be 29k but I stopped when the rain, wind & cold became really unpleasant. I had no reason to 'Push myself into hypothermia'.

Bike

• 3h 41m 28s
• 120.05 kms
• 32.52 KM/hr

Long ride, out & back

Run

• 52m 09s
• 11.26 kms
• 04m 37s /KM

Easy run, Z2
Very tough mentally after yesterday.

Bike

• 1h 18m 13s
• 24.23 kms
• 18.58 KM/hr

Hills 8 x 4m
W/U 15 min.
MS 8 x 4 min. @ z3 + 1min. Rec.
3- seated
1- standing
3- seated
1- standing
Cool Down 15 min.

About 1700 feet of climbing

Bike

• 1h 27m 20s
• 46.92 kms
• 32.24 KM/hr

Speed 5 x 5m
W/U 20 min.
MS 5 x 5 min. @ z3 + 2min. Rec.
Cool Down 10 min.

Intervals @ 240-250W

Run

• 52m 06s
• 11.03 kms
• 04m 43s /KM

Track 20 x 200
W/U 15 min.
MS: 20 x 200 @ z6 + 200 mt. recovery
Cool Down

Hell that was tough!
Most 200 were at 3:15 or so.
Last one at 2:48. Hey, I held world record marathon pace for 200m. No way I could do 2k at that pace! Those kenyans are not human!