6:00 am did a 74 mile ride up the gorge and bac,k felt very good and strong up hills. Also getting much more comfortable staying aero at high speeds. Training plan called for 3:45 minute ride, my back was faster than my out so I got back in 3:35, I did not make up the extra 10 minutes because I figured I covered enough distance. Average bike HR= 150 Immediately went for 41 minute run and covered 5.8 miles. 7 minute pace I believe. Run felt very good and my legs still felt strong after 74 miles. Run HR= 166.
I ate awhole wheat english muffin w/ adams peanut butter and honey before the ride, drank 3 water bottles of ctyo-max, 2 hammer gels, and 2 cliff bars during the ride. I ate the last cliff 1/2 hour before run and stopped hydrating 15 minutes before run. After run drank 24 ounzes of gatorade and 16 ounzes of water.
Total workout 4 hours and 26 minutes. I felt very good about this work out and the intesity and duration. Makes me feel good about a 5 hour race.