Saturday: 56 mile bike; 3 mile run

I had planned on riding 112 and doing some swimming, but decided to sleep in instead as I didn't sleep much this past week. I then had to work so my workout was definitely not what I was hoping for.

Given that, I decided to ride at Ironman race effort for a good portion of the ride after a quick warmup. I felt great right off the bat.

I did a 20 minute warmup and then gradually lifted the effort. For the first 28 miles, I averaged 256 watts (262 normalized watts). For the second 28 miles I averaged 290 watts (292 normalized watts). If I take out the first 20 minutes, I averaged 283w for the remainder of the ride. Total ride: FL: 2:21:40; 273w; 154bpm; 83rpm; 23.7mph.


I followed up the ride with a 3.15 mile brick run. 7:40 min/mi; 162bpm. My shins still hurt a little but not as bad as last week.