Today was a heavy training day. I had a 5 hour and 45 minute bike ride, followed by a 30 minute brick run. I was up early and on the road by 9:00 am, I was glad the weather was nice, all sun, no clouds and around 25 C.
I wore my new Fire Fly high powered light (which can be seen from 1 mile away) on the back of my triathlon jersey and I'm glad I did. With all the shadows from the tree's, it is easy for a driver not to see me. I also noticed that most drivers were giving me much more room than I normally get without the light.
Early in the ride, I ran over a young frog. It jumped out at the last minute and "splat", my tire ran over it and I felt the little guys guts on my leg. I'm glad it was a frog and not a raccoon.
For the first 3 hours of the ride, I felt good, had the wind going with me and averaged 31.1 kph. At the 3 hour point I tried to turn my bike on a loose gravel road and wiped out at a slow speed. I scraped and hurt my hand, my elbow and my knee. It hurt! For the first few minutes I just breathed through the pain. I ended up getting on my bike and continuing, but I was now riding a little slower. It took a while for the endorphins to kick in and mask the pain.
As the day went on, it got hotter. I ended up riding a total of 176 km (109.2 miles) at a 30.6 kph pace. After the bike I had a 4 minute transition and got on the run. The entire run my knee was hurting from the bike fall, also I could not keep my heart rate under 146 bpm without walking. I ended up running 3.67 miles at an 8:25 pace.
I actually felt pretty good afterwards, no bonk. Other than the bruised bone on my knee and elbow, I'm okay. I got home at the right time because the Tour de France was on TV and I was able to relax on the sofa, ice my knee and watch the Tour. Man are those guys fast!
All in all, a good day and the longest training ride I've EVER done.
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