Today I decided to do a longer workout that incorporated some race style intensity. My main goals were A)to practice pacing myself for a longer effort, B)To practice fueling for close to 6 hours of working out, and C)to practice running on heavy legs. The workout consisted of a 40 mile ride, 8 mile run, 40 mile ride, 8mile run. The first bike and run were meant to be easier efforts to set myself up for a solid bike and run for the second time around. I must say I will be doing this type of workout more in the future. I have never done a workout that felt so close to racing, both in effort and intensity. Transitions between bikes and runs were about 2 minutes.
40 miles -average speed 20.9 mph
8 miles-average pace 6:21 per mile
40 miles- average speed 22.4 mph (same loop as the first)
8 miles- average pace 6:00 per mile (same loop as the first)
Now I am gonna go sleep for a couple days :)