No run, I bagged my long run and will end the week at 76 miles. I'm coughing up stuff and with 2 weeks to go for my race I'm not going to risk it. I did however do a damn hard bike workout but one that doesn't get my HR high. If you're one of my triathletes you'll recognize this.
15:00 wu) building from 50w (watts) to 130w.
4 X 2:00 ME (muscle endurance) starting at 280w and building to 320w. Cadence 20-30 revs. This workout is like doing squats. Max HR was 132 but my legs fried. Recoveries were spinning at 50w leaving on HR 119, so I rested between each until my HR dropped to 119. Kind of bummed because I used to be able to 4 X 10:00 at 380-400 watts for this session.