2 hour trainer ride followed by NYRR Queens 10K

Today I had to really stack my workouts due to work obligations. The workouts proceeded as follows a 2 hour bike session on the trainer broken down with a 20 minute warmup, 1 hour in the TT position at 75% FTP with a 3 minute recovery then right into a 30 minute TT again at 75% FTP. 

10K Race was scheduled to start at 7:45am so the plan was to run directly to the start from home. The Queens 10K takes place in Flushing Meadows Corona Park which is about 2 miles from my home. So I ran to the start in time to jump into a slower corral which was just starting off. It’s nice how the race organizers are staggering those races to lessen on the congestion in sold out races. 

The 10K race was to be treated like a tempo run. Nothing crazy with pacing just focused on keeping a steady effort. 

I finished the 10K with a 7:42 pace which is great coming off my earlier bike ride. I got my finishers medal and the race goodie bag then did a cool down jog back home. 

My legs were definitely hammered from both the bike and race at this point and pace felt more like the IRONMAN shuffle. 



Nutrition:

Made sure to take 2 salt tablets every hour as it was a very humid and hot morning. On the bike went with maltodextrin / accelerade mix. Packed gels but didn’t feel the need or took any. 

It was a busy week with work, etc so I had to skip some workouts. Hopefully heading into next week which is 9 weeks from IRONMAN Kalmar-Sweden I should have a better grasp on workouts. 

Highlight session for the week has to be today. I was able to hold aero on the trainer for an hour without any issues. Also this week I booked a bike fit appointment with ACME Bicycles. This will be my first professional fit on my Scott Plasma. Looking forward to it since I’ve heard nothing but rave reviews for ACME. 

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