Usually, I turn my alarm off on Thursday evenings and make Friday an off day.. allowing myself to sleep in until 5:20. But last night, I forgot and the alarm went off at 3:30. I decided I might as well get up and do my long run today and sleep in tomorrow. I didn't realize that the plan called for a 2 hour long run this week. I don't think it's a big deal though.

cd

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.