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. 

Really, really easy this morning. Kept it in z1 for the majority of the run.

I'm feeling pretty beat up and sore still from this weekend's events. 11.5 hours of training in the week with 6 hours on the weekend took a lot out of me. The truth is that I really wanted to test my fitness to this point... and I think I passed. I also think that a lighter week either volume or intensity wise may be appropriate at this point. So, I lessened the intensity this morning and after the first 2 miles, I actually felt pretty good.

500 pull
1500
300, 250, 300, 150, 150 pull , 100 easy

The fact is that this is going to be a very busy week and I'm not sure how many swims I'm gonna get in so I had to htfu and get this in.