Thursday: 56 mile bike; 8 mile run; abs

a.m. 50 minute, 5.62 mile run. I warmed up for 20 minutes, running 9 minutes and then walking 1 minute at 6.7 on the treadmill. For the last 30 minutes I gradually increased the pace up to 7.0. My left shin still hurt a little but my right shin felt better, so that is good. Averaged 8:54min/mi.

p.m. 56 mile bike; 3.10 mile brick run. One of the best workouts I have ever had. I felt absolutely fantastic throughout the ride and on the run as well. For the bike, I warmed up for 20 minutes and then gradually picked up the effort level until the 1:10 marker, where I hovered around 280watts +/- 10. I followed up the ride with a 3.10 mile easy run. Towards the end of the run, my left shin started to become a little irritated. But endurance-wise, I felt great. Total workout: Bike 56 miles, 264 watts, 146bpm, 81rpm; run 3.10 miles, 9:08 min/mi