4/21/2012
1:15 PM
7.1 mi
54:00
7:37 mi
Brooks T6 (red)
Bike/run :
3hrs aerobic with 1hr at half
ironman intensity into 45min
run, make first 30min fast
Hard ROTB on the Bluff Trails with Conrad. Average about 160 HR for about 5.5 miles in 40 minutes, then cruised home the last 2 miles or so.