5 hour ride + 30 min run
Bike main set45 minutes at IM Pace watts w/ 3 min EZ in between for 5 hours.
(yep - that's it! Put all those pieces together and all those 3-4 hour workouts were coming into play for my first solo 100 mile ride in the past 22 weeks).
Run off the bike was great - averaged 8:12 min/miles w/ 30 sec walk in between each mile as usual.
I switched over my Garmin to my main page (from my interval screen) and I couldn't believe my eyes. Holy cow....NEVER have I held 20 mph alone and finally I could fully experience how this quality training approach pays off! Karel was just as happy as I was for you never know how the body will adapt to training stress and I'm so happy that we have been able to put the pieces together very nicely with my 3rd time training for the IM world championship.
Local fresh whole grain bread
Scrambled eggs (1 whole egg + 1 egg white)
Sauteed kale w/ olive oil, goat cheese, leeks and red peppers