First Big Brick

This workout is more difficult than it seems. Dont feel like I just finished an "easy week" anymore.

Bike 2:02/Run 2:09

Ride 42 miles, 2:02 (20.7 mph)
Ave for ride, 250 Watts/HR ave 117 (Z2)/max 147 (Z4/5)
Final 20 minutes, did 15 min in power Zone 4

15 minute interval:
Ave Power 334/HR ave 140 (Z4)/max 147 (Z4/5)
Speed 25.7 mph
Ave cadence 67 (Goal 65-70)
Gear 54/12

This really taxed the legs, then 5 min easy spin uphill to the park trail for my run.

Run off bike, 16 miles (2:09)
First 9 miles on wildwood trail, hilly and narrow. 8:30 pace ave feels fairly fast. By 8 mile mark, I had already climbed 1140 ft. This torched my legs real good. Final 7 miles on the main dirt trail, rolling with a total drop of about 600 ft.
Final 6 miles in 7:20 pace, which was Zone 3/4 by this point. Had significant cardiac drift, so I wasnt too concerned on HR zone specifically. I was supposed to be in Z2, but even though I was in high zone 3, low zone 4, the pace was conversational to me. So, with perceived effort, I was in zone 2.

For run: HR ave 134 (1 beat over Z2)
Final 6 miles, HR ave 136 (Z3) max 148 (Z4)
Total ascent for run 1250 ft.

My right hamstring tweaked on trail first 3 miles, as did my right ankle twice. This is the problem with trail running. My ham is pretty sore after run, and the rest of the day. Belly of the muscle though, not at the tendon. Just a tweak...should be fine.

Nutrition: For bike and run...exactly like race day.