Saturday

CT TRainer:  Warmup and then 3 15 minute segments at zone 3; I tried to stay in the 190-210 range, which is high zone 3; then we did 4 segments of 3 minutes best effort, 3 minute recovery; I tried to maintain 240 to 260 - which would be zone 5a for me; felt okay throughout the ride - no drop in energy level; mostly I get tired of sitting; avg watts: 168;

Total Time:  2 hours 15 minutes;   average watts:  168; 

Run:  Ran off the bike;  temperature was about 17; icy and snow on the sidewalks;  slow pace, but steady. Legs felt good.  Temperature was actually comfortable; Ipod died halfway through the run.  Nice run. 

Total time:  25 minutes;