Training as usual, I got the work done.
Run 3.1 miles in 25:30 easy running getting warmed up for the bike ride.
Bike 21.8 miles 58:27 184 watts NP 199 watts.
Good strong ride, I did most of the leading but still felt strong for sprints if I wanted. My plan was to ride as close to 200 watts as possible and not tail off at the end.
Run 6.2 miles in 49:15, first loop at 25:05 and second loop at 24:10.
Moderate paced first lap and quicker on the second. I didn't seem to have the same speed as earlier in the season but I've also moved my long run from Wednesday to Sunday so I'm not as rested for this workout as I have been in the past
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