Some days...

... are just good training days. I'm not sure exactly why, but this past Sunday, I did my prescribed 3 hour ride followed by my 30 minute run. The ride had some power intervals in my biggest gear followed by the remainder at a moderate pace. I did the intervals and then proceeded down the bike trail cruising along at around 200-230 watts. I ended up averaging 217 watts for the ride and 218 over the last hour. 2 weeks ago on the PowerCranks for a 3 hour ride, I dropped down to a 154 watt average for the last hour. I was much stronger this time around! My hip flexors crapped out last time at around 2:15 into the ride. I did well all the way until about 10 minutes to go this past weekend. Then, for the run, I pushed it a bit and did the entire thing at sub 7-minute mile pace. I was doing around 6:45 or 6:50 pace for the whole thing and my HR was in the 150s and never crossed over 160 for the run. Pretty aerobic for me. All in all, it was a beautiful day and a great workout. Days like that really make this hobby fun!