Saturday Bike and Transition (T) Run

Endurance Nation Out-Season Plan for today was 1 hour bike with:

• Warm-up
• Master Set: 1 x 10 minutes at Wattage Zone 4-5 (hard)
• Easy: 5 minute recovery
• Master Set: 2 x 12 minutes (3 minute recovery in between) at Wattage Zone 3
• Cool Down

I NAILED the zones and had time to extend the ride. I ended up riding 2.5 hours with the averge watts at 85% of my FTP (Functional Threshold Power). I felt GREAT.

Jumped off and did a T run for 30 minutes at 8:29 pace (Run Zone 3). Felt great.

Positives: I am feeling stronger.
Negatives: Felt right hami tightening at end of run. Did not hydrate enough.

Here is a pic from Collier Canyon where I do most of my intervals. It is a quiet two-lane country road that ascends gradually (and not so gradually) for several miles.