brick day

schedule for 90 min. 15 min run with 5 min a 10k pace.

cryosauna today at 3p (love doing this before workout) energizes and injury prevention. blood flowing to everywhere...sweet!!

ride at 530. B group split to do different distances. nice group of about 6 tri peeps. nice even paced hard ride. Chaires 1.0
35 miles
18.5 avg
28.6 max speed
avg HR 88% 163
Max HR 100% 184
TE 5.0

2 gus on this ride. perfect energy levels thru out. nice weather.
followed up with a brick. 15 min. since we jump fences and all always keeps it interesting.
11:30 pace with 5 minutes at 10k pace. ( 9:00 per mile.)
1.5 miles done. legs felt good.
avg HR 84% 156
max HR 90% 166
TE 3.1 (not bad) learning to slow up after bike and let things recovery and gradually pick up pace instead of pushing hard right off bike!