Notes
Don't hammer off the bike. Ease into it until you feel like you're running (1 - 2M) then get up tp IM pace 7:30 for 45 min. then back off to recovery pace for last 10 min.
Bundle up if it's cool.
Keep working on your nutrition/hydration plan. Use what you plan to use on race day.
Good run soon after the long bike. I took the first mile easy, and it was just about at the end of that when I really felt like I was just running. It was nice to still feel so good after 90 miles on the trainer. Clif gels are very thick, especially in the cold weather. It went down well though with some water, and is what we plan to use during the race. Infinit still seems to be working well.