chaires b group ride with 30 min brick after

great ride. really really hot. like to much for my liking and no rain in sight!
so the group was recovering from a long ride this past weekend and prepping for a race this weekend so they were going short. i was scheduled for 120 min with a 30 min run after.

so stayed with the group most of the ride til the end of whitehouse and then had to add another 30 min to the ride so headed up baum road. talk about hill and then hill. double hills with tiny flats...good ride.

rode 36 miles in 2 hours.
avg pace 18.3
max speed 30
avg HR was 163
max HR 199 (bad i know bad bad)
TE 5.0 (again bad....steadily working on this. supposed to be once a week all out and this is it)

only 3 miles that even fell remotely below 15 overall and we did have alot of hils.

BRICK
run was good. slower but legs felt great it was just super hot. completely soaked.
avg moving 10:55
avg HR 162
max HR 230 (i stopped running about 19 minutes into room to let it settle back down. was running up slight incline and walked it out for a few minutes and let it recover and then started again back home)
TE 3.9 which is where i want it to be. other than the hill and pushing harder up that i would have had a perfect run. oh well. thats why its training.

time for a nice soak in epsom salt!! ready for TRX in the am!