I had a business trip to PA this week so I took Wednesday completely off and only did a 1-hr run on Thursday. So basically, I had a couple of days off (or at least easy - except for the cross-country flight) in the middle of the week.
I thought that would help me be refreshed for the Friday morning ride/run. I didn't get a lot of sleep because I got in late and in order to get my brick in before work, I have to get up basically in the middle of the night! I was up before 4 and out the door headed to work by 4:25 or so. I was on my bike a few minutes before 5. I headed from work to the canal and up the bike trail towards Beals' Point. I made that my turnaround and it totaled a 28.1 mile ride for which I averaged 19.1 mph and 205 watts. I felt pretty good. Then, I headed out the same way for my run up the canal and to the north side of the bike trail around Lake Natoma. I did my prescribed 20 min warmup and then did 4 sets of 15 min at half-iron race pace followed by 10 min "cool-down" or easier. This yielded a total run of 16 miles with a 7:15 average pace. I figure I was doing just below 7 during the sets and around 7:30 during the recovery. I was tired, but didn't feel horrible afterward and then, of course, had a whole day of work!!
It was a good workout and the rest during the week, I think, helped me do pretty well. Then today, I did an easy swim with a focus on drills and form - 2400 yds. And tomorrow is an 85 mile ride followed by a 6 mile run! It's getting close to crunch time and I'll be doing long rides every weekend and nothing shorter than 16 miles for my weekly long runs (after a pre-ride, of course).
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