Mountain Bike (City Forest) 2:02:15  15.8 mi (7.8 mph)
First part of the brick workout - 2 hours on the mountain bike. Felt some fatigue in my legs at first, but it got better after I got warmed up. Well, they were still tired when I stood up on the bike. I got the satisfaction of passing someone on the trail, which was good motivation and helped me keep the pace up because I wanted to ride away from him. Many updates to the trail with new mini bridges on the muddy parts and re-routes to add a little distance to the trail. City forest is tight and twisty, so it's slower, but good for trying to move faster on the single track. Zone 2 training is about right for this trail, but I couldn't get much higher than that for long.
Run (City Forest) 2:03:42  9.8 mi (12:37 / mi)
Legs a bit heavy, but much better than Thursday's run. Did a bit of stretching after the bike and before starting the run, and the knee felt good. To stay at a lower HR (Z2-3) I had to go pretty slow. It seems like when I was focusing on keeping my hips forward and staying tall, I naturally started to run faster, but the HR would raise up. It took a fair amount of focus to stay where I should be, though I did naturally fall into about the 148 HR most of the time, which is exactly my "MAF" number... seems like a good Z2-3 number. Frustrated at being slow for these runs. I know it will take some time, but when putting in the time, you just want the results. Now.
I love running trails with these Inov-8 barefoot shoes - especially on the pine needle parts of the trail. They won't work for AR, so I finally ordered some more substantial Inov-8 shoes for AR. Salomons seem to give me blisters, so I hope these new shoes are the ones I've been searching for.
I seem to be recovering better from this than Thursday, but my post-workout appetite was pretty low.