08.10.2019 Saturday Training

I did am 18-mile bike ride followed by a 4-mile brick run. 

I got started at about 12:00 PM and it was about 98 deg F on the run (plus heat index, 108 deg F???).  I started out slow on the bike and got up to my 70.3 race pace about 2 miles into the ride.  Then I did 7 miles at half Iron Race pace followed by a 2-mile rest interval then another 7 miles at half ironman race pace.  

Off the bike, I hit the first two miles right at 70.3 race pace, but then the heart rate went climbed to about my sprint triathlon race pace heart rate so I decided to slow things down to compensate for the heat.  The last two miles were about 20 sec/mi over 70.3 run race pace and but I finished the run with my heart rate where I wanted it to be.  This was a short 90-minute workout.  I have been building up to 3 hours on Saturday morning, but it was a busy Saturday so this was what fit into the schedule.