Saturday, Week 2 of 12
78 days to Ironman 70.3 Lake Placid
Citius, Altius, Fortius!
20/5 brick day
Warm up: 15 min easy bike 65 rpm
Main set #1: 20 miles @ 185 watts avg
Main set #2: 5 miles @ 70.3 pace
Cool down: 15 minutes easy jog
This was a 70.3-pace brick session. I chose to do it all indoors since traffic in city is awful these days, and it would be hard to keep bike pace steady given the deluge of tourists in Central Park. The bike was tiring; I mixed in some climbs and high cadence intervals, and got out of seat for some steep gradients. I set up a timer on my watch to go off every 15 minutes, to remind me to hydrate with a mix of pink salt, squeezed lemon, coconut water, and vitamins. Once I got off the bike, I was so surprised my how fresh my legs felt. I got into a good rhythm and did negative splits, ending the last leg with a 6:30 min/mile pace which felt goooooood!!.
Sunday was a rest day, and I'll post about it later tonight folks.
Hang loose friend!