Another 12 mile bike workout, 10 wks from Ironman

Well, recovery last week went well, and now it's time to get back to the grind.
A friend of mine last year told me he doesnt get on the bike unless he rides at least 2 hours. Love the guy, but he hasnt improved in 3 years. Some of my highest quality rides are under an hour. Quality makes the difference. Anyone can become a mileage junkie. I know...I've been there. This morning was my 10th ride under 1 hour in the past 9 weeks. Each one has been filled with quality. However high the watts though...I always know I can push harder, but dont. I try to remain within my predetermined zone, and build strength without tearing myself down.
Tuesday morning:

6 am: Bike on trainer 42 minutes, 12 miles.
12 min wu at 90 rpm and 170 watts
5 min interval at 270 locked watts, 45 rpm (HR ave 112, Z1)
3 min rest spin
5 min interval at 300 locked watts, 45 rpm (HR ave 123, Z1)
3 min rest
20 X 30 sec single leg intervals. First 10 at 200 watts locked, 40-45 rpm (HR ave 126, Z2)
Next 8 at 170 locked watts, 75-80 rpm. Final 2 at 200 watts, 75 rpm. This one was tough.
short cd.
Yeah, only 42 minutes. My legs felt blown as I stepped off my bike and into the shower. Wobbly in fact. BUT....not over-blown. Getting to know what this feels like, and not the over-training sensation have been one of the key's in my PR's this season.

The purpose of these workouts? Maintaining the low rpm at high watts. This gets me behind the top of my spin and takes alot of effort to turn over the crank, esp on the single legs.
Had my typical post workout breakfast, 3/4 cup whole oats + 2 tbs flax and bwn sugar.
Got to hospital an hour later, and bounced right up the stairs like and already felt fully recovered.
This is the take home point. The increase in responsiveness of high quality workouts. Any longer and I may not recover today for my running intervals tonight.

Tonights plan is simple. 8 mile run, alternating short Z4 with recovery Z1 intervals the entire run.

Good start of the week on Monday
Run 4.5 on treadmill in 30 min. First 4 miles progressive pace: HR changes as follows
7 = HR ave 108/mx 118 (Z1)
6:40 = HR ave 116(Z1)/mx 128 (Z2)
6:20 = HR ave 141 (Z3)/mx 145 (Z4)
6:00 = HR ave 150 (Z5)/mx 155 (Z5)
Total 4 miles in 26 minutes. Did 1/2 mile cd at 8 min pace. HR fell quickly into Z1 in 90 seconds.

Then swim 3500 yd
800 wu mix free, pull and kick
Then 10 X 25 on 30 sec cycle
mixed set involving total of 12 X 100 with descending rest each set of 4, 20 sec/15 sec/10 sec
pulled between the sets, 400/300/200
350 pull cd with hand paddles.
Felt pretty good on this one. All 100's (yd) 120-125, pulls around 1:30/100 pace.