My Goal: mental toughness, survive without a wheel to latch onto for comfort. This was a solo ride. I was efficient (no stops). I pushed hard up Cypress:

Cypress ride
52:51.0 split, 11.9km
Avg HR 155, Max 166
Avg 13.5 km/h, Avg Cd 69

What I learned:

1. My ride will be strong at IMC but I need to leave a little more energy in the tank for coming off the bike.
2. I have an awesome support crew. Thanks, Torb for picking me up – and for putting up with my wasted self in the evening.

bike
6h:38:43, 146.9km
route: Steveston to Deep Cove, Up Seymour, Up Cypress, back to Jericho
Avg HR 133, Max 166
3181Kcal
Avg Sp 22.1km/h, Max 67.3
Avg Cd 74, Max 110

brick run
45min, Jericho up Spanish banks hill and back