BIKE: 1hr 40 mins, abt 30 miles. 3x17:30 mins at 70-75%, 75%, and 80+%. Rest 3:30.
RUN: 68 minutes, about 7.5 miles. 4x1200 speedwork at 10K goal pace.
The bike was indoors to get the intervals done. Someday I'd like to drive somewhere to do these, maybe in the next few weeks of down time I can.
The run was my 3rd speedwork session. I think if I had known it was 3-5 x 1200 I would have skipped! I did 3 intervals, averaging about 5:40-5:50 per interval and slowing with each one. My legs were rubbery after the long ride on the weekend. Everyone was sharing stories about the hot weather and races, and if they turned out for speedwork then I should too. I did the 4th interval much slower, otherwise I wouldn't have done it at all.
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