Run

• 48m 10s
• 5.90 miles
• 08m 09s /Mi

Finally a decent run! I drank 40oz during the run.

Bike

• 1h 55m 15s
• 35.00 miles
• 18.22 Mi/hr

103F outside! There was a train stopped on the tracks where i was riding. Completely stopped and not going anywhere anytime soon. So i went under it with my bike

Bike

• 1h 55m
• 3.00 miles
• 18.00 Mi/hr

Over 100 degrees out with a heat index of 110!

Run

• 49m 19s
• 5.75 miles
• 08m 34s /Mi

Bike

• 1h 15m
• 21.00 miles
• 16.80 Mi/hr

Bike Base
Endurance
75
75' ride on a flat course to gently rolling. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).

Bike

• 4h 35m 10s
• 82.75 miles
• 18.04 Mi/hr

Long Bike - KEY WORKOUT
Endurance
300
5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

Pretty hilly course. I had to stop a lot to wait on others and some people spent forever at the gas stations fueling up. Oh well it was over 80. I feel better and better each time i ride this far.