RUN:
AM steady state run effort. Took Bailey with me and he was really tired after 30 minutes of fast running. Stopped a bunch after that so he could keep up. Total was 1 hour with 45 minute at good fast steady state effort.
BIKE:
1:45 on the trainer as warm up then 3x 20 minutes TT effort w/5 minute ez spin. Averaged over 330 watts for each 20 minute effort and over 300 watts for the ride, rest included.
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