afternoon off from clinical duties means hammertime!
afternoon KEY BIKE WORKOUT - 3 hrs total, 50+ mi: main w/o- 3x30 mins hard at 30K TT pace, 5 mins easy in between intervals...the course was on the blue ridge parkway which is way more hilly than I wanted but the good news is I still averaged 19-20 mph with big hills and big big wind today....no course is as tough as this one, even so- i would have liked to have been on a flatter course for better race simulation- oh well!! still was a killer workout....
brick run after- easy, 30 min, 4 miles steady 7:30-7:45ish pace....feels great to run easy...
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