Race simulation - start out easy and at the start of hour 3 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
** T-storms, rode almost 2 hrs then headed for the gym and finished on stationary. Lap1 on bike, lap2 stationary, lap3 Z3.
Run
45m 04s
4.96 miles
09m 05s /Mi
RUN BRICK
Run 40' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
** treadmill
Swim
30m
1500.00 yards
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WU: 500
MS: 500 pull, 8x50 fast on 20" rest
CD: 100
Calories out: 5863 From lifestyle:2544, From activities:3319
Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.
** IDK, just went out and rode, mostly easy...
Calories out: 3580 From lifestyle:2686, From activities:894
RUN BRICK After bike:
WU: 10'
MS: Then 2x20' at Zone 2 - mid to high Z2 - 5' easy in between.
Then 2x10 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
CDE: 10' cool down.