AM/PM: 4 hours 2'. 73.6 miles @ 18.2 MPH. 225W. HR 148.
3-hour Tempo: 238 watts @ 150 BPM
The original plan was a gravel simulation of about 5 hours. Program triggered I lighter workout of 2-3 hours of endurance, but I wasn't interested in a short ride with the weather being perfect and a few weeks ago from a long gravel race, so I figured the best thing to do would be to try to do around 3 hours at target 5ish hour power, which is generally around the lighter end of tempo. I felt pretty strong throughout. I didn't take in many carb to start and I could feel it when I took them in. Managed to get by with two 1L bottles of high-carb mix and a 20 oz bottle of electrolytes and two high-carb gels.
I was going to do a few shorter threshold intervals as I was near the tempo loop at the end, but I had just finished the 3-hour tempo mark and figured that was probably plenty.
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