Bike - Roads (TrainerRoad) 3:00:00 [3] 30.4 mi (10.1 mph)
shoes: Giant NRS FS (Brucemobile)
3 hr steady effort w/ 6x (5x1min burst, 1min recovery) throughout. Just ignore the pace. My smart trainer is dumb.
The good -- legs felt solid, cardio felt good, ass held up well over three hours on the trainer.
The bad -- still have a persistent cough jarring enough to keep the dog from hanging out in the basement with me, though feels more like irritated lungs than sickness at this point