I missed my 40/4 brick yesterday (I did ride 40 miles with some of the Miamiman ladies who are riding strong)so after a conversation with Coach Sean last night we decided to add a brick today.
I rode 28 and ran 4 today - with the first 10 on the bike as a warm up then the final 18 at race effort and then the run would be 2 miles at 90% with the last 2 miles cruising.
The ride went well - the new bike set up is going well and I felt pretty strong. I mixed in some hills to get ready for Poweman in October. After a good warm up i went aero and rode hard for the last 18 miles. Once I got back to the lake I changed into running shoes and was off.
I ran mile 1 in 6:35 and mile 2 in 6:15 - after turning around I cruised home in 7:30 pace - the whole workout felt fine and no problems to speak of. The first two miles were a little tough (but they were at 90%) but I was pleased with the effort since I have had one track session in many moons. I will do a run/bike brick this week mixed with some swimming, running and biking.
Saturday I get to hit the dirt road before our group workouts and Sunday will be a long ride of 35-40 miles with some rollers mixed in to add to the fun.
There is no need for a taper before the race next week since the race is nothing but a tune up to test my fitness level and see where I need work over the next several weeks.
Happy Training
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