BIKE 40 miles in 2:15
RUN 3.16 miles in 29 mins, ave HR 128
The goal of the bike was to ride 1/10th of the race distance, or 11.2 miles. I bumped up my effort above what I had previously defined as 75% to see what I'd get. The other goal from the plan was to put ILT's before, in the middle of, and after the intervals to practice good "big circles" and see if they improved the time of the 2nd interval:
#1: time 35:33, ave HR 109, 18.9mph
#2 time 32:05, ave HR 108, 20.9mph
Wow! Did ILT's really do that? Somehow I doubt it. A good ride even if it was long. And like the plan promised, my legs and back were feeling the burn after that last set of ILTs!
The run was simple, out n back.
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