Long Bike and Short Run

Yesterday I rode the trainer for 2 hours. I really wanted to go outside, but it was 20 degrees and windy. I started with a 15 min. warm up and then did 75 min. of Coach Troy's Aero Base Builder. Following that I did a long steady effort in a big gear to simulate a long hill climb. The cool down was about 10 minutes. I felt really good on the bike and my HR stayed right at the upper portion of zone 2. I feel that I am way more fit than last year at this time. After the ride I changed and went to the gym to do a 30 minute light run on the treadmill. The left shin started out sore, but loosened up and didn't bother me after the first 5 min. or so.

Here is the TP file for the bike:

http://tpks.ws/lIF8

and the run:

http://tpks.ws/Dark