Good hard run for the first half (3.5-4 km). Regular LRT-bridge-work 7.1 km route. Ran fast/hard.

Easy recovery spin the day after the Lisa Bentley Iron Distance Camp, which has left the legs feeling very fatigued. Although this was supposed to be a very easy spin, I did rev it up for two 5 min intervals of standing hills with a great deal of resistance (or what seemed like it - probbaly was less than usual, but it is all relative, right?)

Long run after the long bike ride the previous day for the Lisa Bentley Iron Distance Camp. Epic run, the legs were very tired (what I imagine they will be after IMC bike if I play things right and conserve a bit of energy).
25 km along River Valley. Very hilly course, from Kinsman Club House east along paved trails to Rundle Park Bridge.

We had a support Subaru at the 9.5 km out and 9.5 km remaining mark of the course. This was handy, had a fuel belt bottle of coke and ice/water.
Took three gels along with two flasks of gatorade, three water, and the one flask of coke. Consumed a Power Bar riple threat prior to the run, and although the legs were very fatigued due to the bike ride the previous day, I felt well-fueled and did not come across an energy bonk.

Short brick run after the 184 km bike ride for the Lisa Bentley Iron Distance Camp. 6 km out and back, but I missed the right turn on the way back and ended up about 250m (plus 250 back) past the turn-back.
Although I tried to keep the cadence high and strides short, this was a tough run. I admit there is likely no way I can sustain this kind of pacefor the entire marathon off the IMC bike, but it was good to figure out just how high I can push off the bike when called upon.

Lisa Bentley Iron Distance Camp ride. Lisa was in town putting on a training camp for our Cops For Cancer group. It was a great ride. Focused a lot on my nutrition plan as well as a steady cadence/power output. Also thought about positive self-affirmations along the ride. Seemed tohelp out in the tough parts, as did the Red Bull that I consumed at around 150ish km. That was a good experience, wanted to try it in training at least once prior to IMC. Definitely keeping a can in my special needs bag on the bike!
Had a great ride in the end. 184.0 km with three loops of the 27 looped route out east/north of Sherwood Park. (Map from CFC group ride)

This was a breaktrhough ride in my training!!! :D