Hamstring a bit better

am ride 41 miles (2:28)
ave power 210 W
Total ascent 3700 ft
Incorporated 3 X 6 min TT intervals final hour.
First 2 on flat to lightly rolling, final one uphill to house, 0.9 mile distance
Goal Z3 for first 2 and final Z5, holding 60 cadence
1 = 22.7 mph/281 W/ HR ave 110, max 119 (Z2)/cadence 61
2 = 21.8 mph/291 W/HR ave 115, max 121 (Z2)/cadence 60
3 = 9.8 mph/ 381 W (Z5)/HR 144 (Z4), max 157 (max)/cadence 60

Legs held up pretty good on this ride. Ave 16.5 mph is ok considering almost 4000 ft climbing.

pm run, 8+ miles (69 min)
Z1 with 4 X 4 min Z3/4 intervals with 1 min Z1 rest between, done in the final 3 miles of the run. Hamstring wrapped in ace bandage. Kept stride length very short to protect hamstring. Held first 2 at the top of Z3 and final 2 at mid Z4.