Bike warm up/down 27:19 [2] 7.66 mi (3:34 / mi) +50m3:30 / mi ahr:128 max:155 shoes: Canyon Endurace CF SL
Bike race 51:53 [5] 19.25 mi (2:42 / mi) +249m2:35 / mi ahr:167 max:187 shoes: Canyon Endurace CF SL
This went much better than expected as legs were still fatigued from Tuesday but I managed to keep the effort high going to 5wpk for the 2nd half of pulls.
Bike long 3:00:16 [3] 61.68 mi (2:55 / mi) +871m2:48 / mi ahr:144 max:159 shoes: Planet X
Put in blocks of 175 in erg mode and free rode the other parts at the same power. TT position feels comfortable.
12 PM
Transition run1:00:00 [3] 7.82 mi (7:40 / mi) +97m7:23 / mi ahr:156 max:174
Felt pretty good and pushed the pace a little on the up hills. Tired legs by the end and left knee was starting to collapse. I think the TT bike has done this before so will not do Saturdays long ride on it.