The IGP™ called for 95 to 105 min spin (6/4 upper/lower zone 2) then 15 to 20 min run.
10 min warmup
10 min one leg drill (ugh)
8 x 6 upper zone 2, 4 lower.
5 min cool down.
The upper zone work was alternating between 90 rpm easy gear, and 60 rpm hard gear, except for the last two where I was over 100 rpm in the easist or second easiest gear. And still under 120 bpm! The ride felt good, wrists and butt a little tingley, but not too bad. I think my back tire is beginning to show some white, meaning I think I've nearly worn through the rubber. Time to get a good road tire, and maybe a trainer tire too.
just over a 3 minute transition, then 2 K in 15 min, with heart rate still under 120, except for the last minute or so. Overall a nice workout. If I'm feeling good this afternoon I'll take my hybrid outside and have some fun. I've been meaning to map out my 5 K route to know more precisely where the kilometer marks are.
Afterward I did some stretching and core work. Yes, including plank. (oof) Legs feel good.
Swim 2.5 hr
Bike 4.4 hr
Run .85 hr
Total 7.75 hr