123km bike and 13km in Aero 4:15 min / km connection running.
After the trainer training course began with a hard wheel unit and ended with a short coupling hard training, I returned for various reasons rather unfortunate to Munster.
On Rose Monday should be my first key unit for Roth. Said and done after the first problems with my front wheel went into the Teutoburg forest with Jens and Lothar. I tried from the start the pace to keep "high". I think it was not a section here where we have taken the sometimes high legs, but none where we are right geballert. As well as he was the Aero position used to strengthen my muscles in the back. This I had to pay 100 km but with wicked back problems. Gave me but still not prevent the pedals with about 200 watts to charge. At the end of 123km and 1100 HM were on the clock. (GPS track below)
After cycling through the beautiful Münsterland I tried the Carnival here in MS with my running shoes to curve around. I felt really good and was able to undercut my chosen Ironmantempo of 4:20. Also at the end of the legs wanted more but unfortunately I had run a wolf and decided then to the desk. A beautiful day is drawing to a close, but not without a degree even more beautiful ... Ihr dürft gespannt sein
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