Went out for a 34 mile ride with a 40K TT in the middle and then 6x600 on a grass field with a small hill in the Vibrams and a turnaround. 4.1 miles total
Hit the ride in 1:37:00 for 21 mph overall and 22mph for the effort. This was the wind mostly and fading hard at the end. Went out in 39:30 and came back in 26:50. That return was with a VERY bad fade at around the 20 mile mark. I tried to ride at around 65-70 but on the way back I was HAULING in my 56x11 quite a bit around 85-90 just sitting at 34-36 mph for long stretches. Avg Cadence was 72 and HR was 145 for the total effort. I downed two bottles during the ride and one had 350 cals of Sustained Energy in it.
That intake helped with the following 6x600. I hit these in 1:58, 1:58, 1:57, 1:58, 1:57, 1:56. This made up for feeling like hell on the bike. I finally feel like my run off the bike is a true strength. Going for the Peter Reid strategy of running just as fast or faster off the bike as in an open race. I like this workout and am gonna go for just hitting more of the 600's or not having a semi cooldown at the end of the ride but the wind will dictate that