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That was unnecessarily painful. 5 min @ 5:30 (this was a mistake) 6x90 @ 5:20-5:30 (1 min rest)
10 easy/15x 20 @ 450-550W 1:40 130-140W/20 easy
Run off the bike
10 up. 4x15 min @ 190-200W / 5 min float. Got behind on fueling and hydration. ☠️
Warmup-4 miles at Bethany’s Marathon pace 6:37 cooldown to 10
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