Week 4 Epics...

Gotta talk about a couple of workouts that have happened already this week.
First, I've been feeling pretty good...strong and confident and ready to roll.  Feet are still feeling good, and I'm really surprised how well the bike is coming back (Let's hope the swim comes back as easily :) )
2 Epic workouts already this week...
Sunday October 9th:  Today was a day to take all the kids to Valley Fair, probably the last nice weekend day before the snow flies, so I got up early and opted to do the 'Near 20' out and back I did last week.  19+ miles each way, moderately hilly with a few stop lights.  Last week I rode this fairly hard...59:19 out and 1:00:02 on the return trip.  At the time I thought that was pretty solid...roughly 40 miles in under 2 hours...with a couple stops and a nice wind along the lake.   Well Sunday, feeling great with a lot of energy, rolled to and through the turnaround in 54:19 and the return trip in 53:02...averaged around 21.5 with stops.  Felt great, and I can't wait to see what I'll ride this in next spring.  I worked hard on my nutrition for this ride...and felt strong the whole way.
Tuesday October 11th:  A solid 1:40 on the bike...averaged 19.9.  Windy (Of course it was windy, this is Minnesota!) with a few hills, though I felt powerful today.  When done, I rolled into the garage and had a quick T2...heading out for a 6 mile run.  The first 3 miles were uneventful enough, 22:31 (7:30 pace)...Mile 4 in 7:03, Mile 5 in 6:36...?...felt great and easy, and Mile 6 was run in 6:56.  6 miles of easy running in 43:06 (7:11 pace).  Cooled down with a brisk walk and a DQ Blizzard :)  Not an EPIC workout in the true sense of the word, but EPIC in that the run went so easy coming off the bike...more to come!  Core and lifting PM.
Happy training!


Coach D