2 hours
bike
20 min warmup, some 30 seconds hard reps
2x14'(4') at FTP
1x7'(5')at Z5 ~250watts
2x15'(2') at 200watts....this was interesting, 200 watts was easy to hit, the challenge was holding it. I would settle in, but then my focus would drift and I would back off. as long as I focused on the task, I could hold this effort.
Then onto the treadmill. 3 miles in 21 minutes...started at 7:09 and worked my way down to 6:18 for the last quarter. Pretty happy with the run considering I had just spent 1:30 on the bike with some quality work there.
Kia Kaha
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