quick bike chec for my race tomorrow

cd

500, 450, 400, 350, 300, 250, 200, 150, 100, 100

First ride on the new trainer. It is a lot harder than any trainer I've ever used. I think I have to play around with the set up or just abandon the idea of paying attention to speed and distance on the trainer and go back to just thinking about HR and RPMs. The way it is now, it's impossible to push at a high rpm to get my hr up. And if I go in a harder gear to get my speed up, my hr drops significantly.

My first ever sub 25:00 5k!!!! Thrilled about this run. Cannot believe how far I've come as a runner.

cd

Ran the first mile really easy (10:16) and then pushed a little harder and spent about 3.5 mile running hills north of 25a.

This was my third 100 mile ride of IM training and I think I finally nailed my nutrition and pace (at least my RPE) for the IM.

I started out doing about 20 miles of hills and back roads north of 25a. I pushed up the hills and rested on the recovery. Went out east to cr 51 and did that hill 4 times then did a huge loop back to my area and did another small loop to get to 100.

Got a flat at mile 98.5 in my front tire and one in the rear at 99.85... didn't fix the second, just rode standing the way home. The shoulder of 25a was a mess, lots of debris on the road.

I said I think I nailed my pace because I honestly felt great after this ride. I was able to do 2 hours of yard work and split and stacked about a half a cord of wood.

Pass the ice cream... ;-)