Solid Session

Mostly recovery up until Friday. I put a lot of miles on the bike and was riding around 3 hours each day. Feeling good. Friday was a big transition Workout! It started with a 2 hour bike on the trainer! Yes, Brian and I sat on the back deck and rode our computrainers for a solid 2 hours. The main set after some warm up was 2 sets of (5x5min hard intervals) My goal was to hold 305-310 and Brian was looking for 270-275 watts! After doing that set 10 times our legs were pretty smashed so what better time to go to the track!

Off the bike we did 3x1mile, I was coming in around 5:45 per mile. Then it was a 15min tempo run. I was feeling good and stuck 45sec per 200m which was right on 6min miles. It was hot and I was feeling the heat. After that I took a regroup and did 4x800m. All out! I was sticking around 2:50 per 800m. I was cooked!

Saturday I was able to get a quick run in with Kyle then we headed to the pool before Kim And Drew's wedding. Congratulations again guys on a beautiful day, wedding was great! Shannon and I danced it up!!!

Sunday I started early...tried to start earlier but slept in! Sorry Bob! We got out on the bike at 7:30 and did a ride to Belfountain. We did 3 x30min tempo and was sticking around 290 watts for the 30 min TT. I was really tired today after a busy couple days. Have to give a serious shout out to Jen who dropped a guy off her wheel into the 4 hour mark of our ride!!

Off the bike I got right into it and threw down 30min in Neyagawa at a 6min mile tempo then shut it down for the next 30!

Off to run and great seeing you out there Falcons! Larry you are a machine..you should have attacked haha