Long May You Run

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May 30

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May 29

Bike

55m
14.20 miles
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Run

29m
3.11 miles
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Brick:
B: 60 minutes at RPE 4 followed by…
R: 30 minute recovery run at RPE 2-3
Stretch well afterwards….

1hr25' total, transition was under a minute.

Didn't cramp up at all on the run. Left calf started to, just a little but just ran a bit "looser" and it relaxed.

Run was more along the line of an RPE 4 or 5. Bike was probably a 4 for the most part except on the hills, but there were no major hills, just inclines.

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May 28

Bike

1h 45m
27.34 miles
15.62 Mi/hr

moderate pace, but pushed to keep a solid pace on the hills

Beautiful day for a ride. Felt solid on the hills, good gearing. Enough to keep road under me but still keep a good solid cadence. A bit windy, but no terrible head winds.

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May 27

Run

1h 04m 27s
6.73 miles
09m 34s /Mi

Race Effort

Solid effort - 31'40" out, 32'47 back. It's because the climbs are both on the way back. HR was mid 170's on the way back, high 160's to low 170's on the way out - so i wasn't slackin'.

Didn't feel super fast (and obviously wasn't) but i did feel strong. A lot of the time i was focusing on keeping my left knee moving forward, engaging my left oblique a little bit and trying to keep my stride even between the left and right, so i didn't look like i was limping on one side.