The IGP™ called for an 80 min spin and a 20 min run.
Warmed up, then did some one legged drills.
Did some pyramids, 85, 90, 100, 110 rpm.
Did 10 min at 100 rpm, HR in low 130's, then some recovery.
Then 15 min at 90 rpm, HR in low 120's.
The last 20 min was a mix of speeds, grinding it out.
5 min transition, including fluid management.
20 min run went well, started easy. Most of the run was over 140 HR, ending at 149. A one min walking recovery dropped my heart rate down to 123. The run worked out to almost exactly 3 Km. The run was cold, and if we hadn't had a social obligation this morning and early afternoon, I could have timed it better so I'd be out running now, for instance. It's nice now.
Overall it went well. Right about the hour mark I had a bout of the fidgets and was thinking about packing it in. Then I flashed on what 5'2 of disappointment looks like, and I settled in. I can feel the effort in my calves and hips; they know they've had a workout and are tired.
I'm not so interested in drills in the pool, but I think I need them for the bike. Thinking about finishing this one, and getting read for the next one keeps my mind off my hands and butt. It seems that as soon as I finish a tough drill and relax, everything starts hurting.
Swim 2.25 hrs
Total 7.2 hrs