Three hours at endurance pace with 4x10' muscle tension intervals. I started them at about the 30 minute mark and finished them about an hour later and felt okay, then hit the two hour point in the ride and felt like someone was turning down the rheostat on my power. I had stayed on water until the 1:30 point and then had a half of a Clif bar, and the other half at 2:00, but it apparently hadn't been absorbed quickly enough. I dug into my emergency gel stash at 2:20 and that seemed to help. TSS 173, IF .76. CTL is currently 87.5, the highest it's been in probably a year; it had been floating around the 70 mark most of the time.
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Regards,
Chuck
Demain, on roule!