Tuesday, June 28th

<p><span id="user_yui_3_3_0_7_1309303886659142" style="font-size:12pt;"><span id="user_yui_3_3_0_7_1309303886659141" style="font-family:'times new roman', serif;">I was schedule to do 30 miles on the bike followed by a 2 mile run with the main effort on the bike. I started the workout just before noon to get my workout in during the heat of the day. I headed out at a comfortably hard pace on the bike for the first 14 miles averaging 20.8 mph and then 2 miles easy and then I did 8 x 1 min sprints with a 3 min recovery. For the 8 sprints I averaged 23 mph and for the recoveries I averaged 19.8. I finished the ride off with 4 miles back to the vehicle averaging 20.1 mph. Probably one of my best rides yet. Once I got back to the truck I loaded up the bike and then headed out for a 2 mile run averaging 7:26.</span></span></p>