Day 7, Week 6 - 12 week Half IM training

Interval Bike

10' warm up

5K, then 5' rest

then 4x2K with 2' rest

37:38 minutes -- 12.46 total miles

5K in 7:29, 183 watts, 24.84 mph, 131 HR

1st 2K in 2:56, 187 watts, 25.59 mph, 129 HR

2nd 2K in 3:00, 195 watts, 24.96 mph, 132 HR

3rd 2K in 2:51, 193 watts, 26.17 mph, 134 HR

4th 2K in 2:56, 189 watts, 25.47 mph, 134 HR

Menu

MCT oil coffee after ride

Homeplace buffet in Tuscola (pork loin, green beans, salad, chicken)

Dinner - gf prime rib, salad, nuts, carob cubes, apples, almond butter