Warm up on the hills north of 25a. Spun 2 miles (not counted to the hills and went west then south to 25 a.

TT about 1:30 over my pr for a 25 mile tt. Went all out.

easy 12 mile loop to home.

Slow and easy. HIlls north of 25a for about 7 miles

Couldn't get my HR up for some reason. Gonna have to find out possible causes of that. I figured I would just work on the little things... staying aero, high rpms, pedaling in circles and one leg pedaling drills.

I'm going to get up super early tomorrow to get in a long run in the morning. Taking Saturday "off" to go to Boston with 50 16 year olds and walk all day long.

It's really amazing how fast I feel off of the bike.

I think the thing I need to do on all my runs now is to focus and giving myself a nice, relaxed 1 mile warmup at the start of each run. I think this will allow me to be looser for the rest of the run and really get some reward from each and every run instead of sapping my energy struggling through a stiff first mile trying to run it in sub 9 minutes only to be shot for the last 5 miles.

300, 250, 200, 150, 100
1000
300, 250, 200, 150, 100

Really happy, thrilled actually, with this run this morning... the day after a 100 mile ride. My legs feel great, maybe it's because of the new geometry, maybe it's because of overall fitness gains or a combination of both, but I feel really good.

I was originally thinking of douing a really easy 10/mile pace for an hour just as recovery, but as I loosened up over the course of the first mile, I decided that since it's been a while since I did a tempo run, I should do one this morning.

The weather was good, a little humid and damp, but the cool temps made it bearable. I ran 35 minutes at a fairly easy pace then 15 minutes at tempo pace followed by a 10 minute cool down.

3 x 1000

First two slow and steady, third all out.

19:11
18:57
18:29