bike (bike) 1:13:00 [3] 21.0 mi (3:29 / mi)
strength w/o wit sprint.
w/u 10 min
4 min 60-65 rpm hrz 3-4
1 min up one gear and stand
3 min recover
1 min hrz5 hard effort
3 min recover
repeat x 4
15 min c/d
like this w/o for some reason went well.
Running 50:00 [3] 4.7 mi (10:38 / mi)
did this one without the HR monitor; wanted to just go by how I felt I was running.
20 min easy hrz2
20 min hr3-4, should be working and uncomfortable
5 min c/d.
the running legs were a bit flat; had hard time staying in an upper hrz. think legs are still a bit tire from long run on Monday.