So tomorrow there is a run/bike/run challenge. I'll get to the FC at 4:45 setup my bike and head out to run :30 at my "half ironman" pace (I keep telling my coach I don't have a half-ironman, nevermind an ironman pace... but whatever. :-P ).
Next, we hop on our bikes for 2 hours, then hit the road again for for :45 minute run at our ironman pace.
19 minutes ago