Today’s brick workout was dedicated in memory of Mrs. Barnes and Lance VanBuskirk.
I took two days off to let the knee heal up. Today I went out and did yesterday’s workout of 70 miles on the bike and followed it with a 4 mile run.
Bike: The goal on the bike was to ride the first 40 miles at 18.7 for an average speed and then finish the last 30 at 20+. I rode a bit faster than I wanted on the first 40 miles averaging 19.1 and then I pushed the final 30 miles averaging 20.8. Both goals met! My goal for the Ironman is 18.7 mph. Based on my performance that should be an attainable goal.
Run: The goal on the run was to stay steady and deal with the heat. By now the heat index was near 100. I wasn’t in any hurry and new I would take some walk breaks to drink. I ended up only taking two walk breaks. I finished the run averaging an 8:24 pace. My goal for the Ironman is a 9 minute mile and I should be able to accomplish it just fine provided I can manage my nutrition and hydration on the bike.
Weather Report: Min./Max.: 78.3 °F/92.3 °F; Humidity: 66.8%; Dew point: 72.2 °F; Wind Speed: 4.1 mph
Happy training everyone!
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