z2 at 30 minutes, insert 2x 4.5 minutes @z4 on 1.5 minute jog.

50, 100, 150, 200
1700
50, 100, 150, 200

I had an hour to get in a swim this afternoon, so I just got in the pool and swam for an hour. I figured it would be better than wasting time with swim sets.

Real easy recovery. All z1

Started out as the sun was coming up. I did the first 20 miles on wooded, meandering, back roads with lots of twists and turns. Definitely not a TT course. When I was fully confident that it was bright enough out, I headed out onto the main roads for 30 relatively fast, relatively flat miles. Threw in some hills at mile 49-58 and spun out my legs for the remainder of the ride with the wind at my back.

I am really happy with this ride. What I'm most happy about is how great I feel. I honestly could have easily done another 25 miles for a full century today. I didn't push the pace at all, I just went faster when I felt like going faster and slower when I felt tired. I'd be thrilled with 18.4 in the IM.

One power bar per hour
3 bottles of gatorade (sipped throughout)
1 GU at mile 45.

cd

All I could really get in today. I'm happy I at least got this in. Very busy. Can't wait till the ap is over on Friday.

188.6

I know the picture above is upside down.