Weights 1:00 I'm starting to feel adapted to the weights. It's taken ~4 weeks of gradual progression to finally feel comfortable putting on some plates, although it's really more like saucers for me. I squatted my body weight (finally) for a set of 10 reps. I'm good at squats... form that is. I never sacrifice form for weight which I see a lot. A kid was on after me and he loaded the bar and proceeded to shorten the functional life span of his lumbar spine in just a few minutes. He also never even got close to 90 degrees which means he didn't get shit out of the effort. In terms of core stability squats are brilliant if done correctly and actually place less stress on your spine than the leg press machine does... if done correctly. My leg strength discrepancy was barely noticeable today.
Bike 50:00 I did a hard variable gearing set during this. Similar to a rolling hill run, I varied the wattage and cadence between 300 watts/ 30 revs for 1:00 and 50 watts/ 100+ revs for 1:00. Then I did a 20:00 static wattage TT. My rule of thumb with this type of interval is that once you raise the wattage you can't lower it. You also have to maintain a cadence of 80+ revs (seated). I started out at 200 watts which was quite comfortable and bumped wattage every few minutes finishing at 260 watts.
Run 50:00 off the bike ASAP to a ~30:00 steady hill climb... max HR 155 so I wasn't killing it. Then turned around and held a fast pace back down.
Phenomenal day. The weights and bike I have been doing regularly, today is the first day I added a run. It felt great!
And no, I won't go back to Ironman in the foreseeable future. Powerman Zofingen would happen before that.