11AM 44deg @start
bike 200min
HR avg 131, max 156
t-run 30 min
HR avg 150, max 167
Four hours of workout following a 17 mile run the day before. Legs were definitely stale on bike and run. Went especially easy on bike but still hurting miles 45-50. Strong finish. Upper back sore during ride from adjustment lowering bars. Run was borderline painful from a general muscle soreness vantage point (quads). Overall, a HUGE weekend accomplishment to be followed by Monday travel to Hartford, CT and a recovery week with mostly short runs, stairs, and some resistance weights while holed up at Mohegan Sun hotel casino.
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