Top of the Key

Woke up at 3:30, had coffee, 1/2 a bagel, and jumped on the bike at 4:30 to start a 60 mile ride on the trainer.  All done on the cranks…I was considering riding my Tri bike for the z3 work, but worked through the cranks.  Burned over 2400 calories.  I watched 2 movies and some tv.  I was feeling actually pretty good when i finished.  The cool down of my ride, my pedal stroke was really smooth, but I guess that’s what you get after riding for 4 hours.

I recovered by eating a ton, and drinking lots of fluid.  I lost only 1.5 lbs over the course of that ride.

The run I pushed to later in the day.  I decided to run at the track, to do 3 miles of race pace work, which would be 12 laps around the track.  I ended up staying under my 8min/mile pace, i’m happy with that.  It got really windy and a bit cold.  We’re expecting some snow and cooler weather over the weekend.  This stabalizer next week couldn’t come at a better time.