Road ride1:15:00 [4] 20.0 mi (3:45 / mi) ahr:120 max:145
Rode 1st part at fast steady pace then did 3 X 1 min hard X 1 min recover, 3X 30 sec hard X 30 sec recover, 3X 15 sec hard, 15 sec recovery and then long easy warm down.
Run (track) 1:45:00 [4] 7.0 mi (15:00 / mi) shoes: Wild Cats
Track workout. Ran to OR + 1/2 mile wu, strenght drills (hopping, squats, strides, ladder- 1600- 6:53, 30 recover, 1200- 5:17, 30 r, 800- 3:32, then 10 min jogging with strides (1 mile),1/2 mile wd, core workout and then run home