I rode for about 1:05 on the Jewell / Alameda / C470 / 6th Ave / Van Gordon route. I felt comfortable and enjoyed the ride.
I rode for about 1:00 and then ran for about 0:15.
I was wondering whether it makes sense for me to be practicing a brick since I'm not sure that I'm going to run right off the bike. But, I am supposed to get a run workout in on Wednesdays and I might just decide to run or run / walk the first mile. So, I think it does make sense for me to keep doing the brick.
I was able to do the whole workout in Lane 2 today.
Then I ran for 1:00 with the 4 run / 1 walk pattern and I felt really good.
I drove up to Boulder and parked in a shopping center lot at Folsom and Arapahoe. I headed up Folsom and rode one loop of the first section of the IM course and the second section of the course. The second section was much harder than I thought it was going to be based on looking at the elevation profile.
I rode approximately 4:54 and covered just over 70 miles averaging 14.4 mph. I'm happy that I averaged over 14!
I did a 2200m Masters swim workout and then I swam 2 X 500m.
At least I am comfortable that my swim is going to be in good shape for the IronMan!
I rode for just under 1:10. I was a little slow getting to Jewell / Alameda.
I rode for about one hour and then ran for about 15 minutes.
I didn't get out the door fast enough to make it to the Masters workout on time. So, I went to Green Mountain and did my own workout. I put together a 2200m workout. Then I ran for about one hour doing run 4 / walk 1.
I did a run 4 / walk 1 workout for 90 minutes. At first I was thinking that I wasn't going to be able to do the 90 minutes, but I ended up loosening up and getting comfortable.
I had to break my workout into two parts today.
I rode an extended route to a birthday party and spent about 1:40. I took Jewell / Alameda / Rooney / Golden Trail / Johnson / Ford / Iowa / Washington / Golden Trail / Golden Gate Canyon and then looped back to the party. There was a stretch on Ford that was the steepest inclimb I have ever ridden. Fortunately it was reasonably short or I might have had to get off my bike.