Notes
Bike/run :
20min wup into 45min
descend in 15min blocks,
cadence 40-50rpm into 30min
easy warm down run
Last 15min at Olympic
Bike :
30min wup/dwn,2x15min TT
at race cadence 5min easy
between
distance intensity, 1st 15min at
Ironman intensity
Combined the two - rode the Wildflower course at half iron intensity, did big gear TT on the hills. 245 watt average.