Without looking at my plan I though today was a typical hour ride, 45 minute run and 45 minute swim. Well it was a typical day for swim and ride, but I had to run a 10k for time. I got on the trainer early and put in an hard hour. Took a 30 minute break and then hit the road. After a two minute warm up I started to let it go slowly. Legs were tired but I had really good rhythm and they really loosened up on the turn. The last two miles I was at 80-90 RPE. My HR was between 156 - 162. I was surprised to see a my watch at 44 minutes when I got back to my garage. The mileage was 6.1 just under. After a heavy week on the bike and a tough ride just before this run this was nice to see.
Summary:
Bike: 60 mins
Avg HR: 148
Run: 44 mins (10K for time - 7:05 per mile)
Max HR: 173
Avg HR: 158
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Swim: (got it in last night)
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