1200 fins warm up // MS: 4x200/4x150/4x100/4x50 // 400 c/d

ez long/1hr45mins

Zwift - Time trial/ triathlon perfection session -- 3x5x2min @ FTP-ish (305w) + 5min @ SS (280)

6x100/8x50/8x25

10x400 (74) + 2x200 (33)

missed the 1st little bit on the watch, also power file is a joke

wanted 2:20 today. came away with 2:21. did a good job getting up to speed out of transition. 1st 10k was solid, especially with the vert in the 2nd 5k. hillier front half of the bike with a big climb around mile 14 & a lot of up/down in the 20s. faster in the 2nd half but still some punchy stuff thrown in. crazy fast descent around 50k. refocused & committed to the suffer in the last 1/3 of the race. didn't really like how I descended (lost the group) & then how I rode the 5k or two after that. worked hard to hold my best aero position & try to put some power down late in the race. wasn't going to let this slip into mid-2:20s. I'm super solid on the uphills but eventually lost the sub-2:20 crowd descending in the middle. this was a mostly solo effort. not much legal drafting. yo-yoed a little with some bigger riders on the mile 14 climb but they gapped me on the bigger downhills & I couldn't hold a wheel to save my life going downhill. tracker says 20th fastest bike which seems good for me in a 1500 person field. want to get my weight up a little. still think I'm leaving some time on the bike with my build. thinking about getting a new fit too. lots of space between my chest & my aero bars. plenty happy with this ride but I don't think I'm far off from the 2:17-2:19 crowd & I don't think it's a fitness issue.