had a great race..MP but still had a fast race. lost about 20 seconds at the start and even about 40 seconds at the last control, it was just when i was in the circle in both of them i messed up. control from and route choice i thought today was probably the best i have ever felt with sprints anyways. i never do any good at sprints so iam quit happy even though i MP
running (LOW INTENSITY) 46:37 [3] 8.67 km (5:23 / km) +189m4:51 / km ahr:149 max:178
nice early low intensity run, felt really shitty and tight to start off with, body was losening up so just stuck to a really nice easy pace. got a pretty shitty blister on my toe but :(
pretty average ride...just aimed for 1hr of easy spinning. was pretty good. had a fair it of hills goin out but when coming back from samford it was really fast. new bike is feeling amazing still :)
6 PM
running intervals 20:00 [5] 4.0 km (5:00 / km)
did 10x400m with starting the next interval on the second minute. on average did about a 75 second lap so got about a 45 second recovery. ankle felt great today but quads were a little tight from the ride but still pushed as hard as i could.