Sunday 13th - Centennial TT and Run

AM
Ride 45km, Run 27km
Ride 30km TT 49:30 36.3 (Right on IM pace)

Now this was very hard and very satisfying. I was scared of this session considering how sore I was, I woke a few times during the night and when your legs are stiff and heavy, its hard to imagine putting in a good effort.

Still I went into the session positive (By myself again - Im over Solo training and this will change after Kona) and wanting to do my best. I knew I was fatigued so I was going to do it smart. It was hot again too. So I did a 15 min warmup and went into the TT building it and not going flat out from the start or ever really going crazy. The time still isnt fantastic but it is IM target pace and it was windy,. It was also 3.5 minutes faster then when I did the same session 6 weeks ago.

The run was tough. First 10 I thought I can do this, the ast 10 I really suffered. The target time of 3:45 was really going to be hard today after the bike and the accumulated fatigue, but I did it with the following splits
,3:55,3:46,3:45,3:53,3:48,3:40,3:44,3:48,3:53,3:59,3:57,3:47,3:54,3:51,3:56,3:51,4:02
3:53,3:52,3:48,3:57,3:53,3:54,3:50,4:00,4:07,4:13

Now thats a bit slow for me but I ran out of the park, got some hills and was very fatigued and sore so Im very happy with the effort.