12 hours 21 minutes total time, 186.4 total distance = 168.5 cycling + 17.9 running. Ended the week today with 20:08 XC race, USATF-NJ 5K Championships, after a big workout day on Saturday of R5 & B44. Biked 43 miles after the race today. I need to do a duathlon!
While running today's race, I had little to no pain in my 3-week old broken toe. Wore Nike XC spikes. I can't complain about the time after so much cycling and so little running. I didn't feel aerobically challenged during the race, but I just could not run any faster. For example, a guy in my age group from Rose City Runners passed me in the last 100 yards, but I just could not notch up the speed to catch him. Our 50's team took 2nd, open won, and 40's were buried in 4th.
Workout summary below: