52.2 mile ride. Hit a really solid brick workout today. For the first time in a while I got on the bike first then ran. Legs seemed to have more power on the uphills for sure this way. Road basically my same Coral canyon, Crusher, half IM loop course. I planned on doing 56.5 like last Saturday but at 52.2 I got a flat... Luck for me I was only a mile from my in-laws and it was super EZ and fast to have my father in-law come pick me up and take me home. I was only 2 miles from home on the closest route. So total downtime between bike and run was roughly 12 min's. But I killed the ride today for me. Last weeks PR of 18.7 mph avg was blown up as I hit 20.4 mph avg today. Really was able to ride the hills strong and felt really good all the way through until the stupid flat. Someone told me that the benchmark "good" time up Snow Canyon from payhouse to payhouse is 19 mins. Last Saturday after running first I road it in 21:00 but today I hit a 18:40. So I was pretty pumped about that. 13.1 mile fields tempo loop course. Got home changed cloths really quick and went potty then started to run. Right at first my left hip felt super weak and felt as if it could pop out of socket. So I babied it for a mile and it warmed up. Just put it into a smooth controlable pace all the way around. Ended with a 6:46 avg for the run. My best or fastest run since the STG marathon. So after riding good and then finishing it off with a solid run I was very pleased... and ate 5 brownies to reward myself.
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