Back to the regular training routine with an extra rest day after the big ride saturday.
Sunday: rest
Monday: 45 minutes of strength training and an easy 5.5 mile run.
Tuesday: 16.5 miles in 54 minutes on the roads and bike paths.
Wednesday: Longest run to date, 3 hours and 20.25 miles, then another half a mile as cooldown. It was a warm day that started around low 70's and was mid 80's and humid by the end of the run. Last hour was a little slower than the first two, but the weather really jumped during that last hour.
Thursday: 3.3 easy miles
Friday: Long bike ride after work, 43.2 miles in rush hour traffic at 2 hours and 20 minutes. Great ride, just more slow traffic and trains than usual.
Saturday: 5.5 miles with hills and held a good pace up and down the hills, not too fast and not slow.
Week 12: Run 34 / Bike 60.2
It is not generally recommended to run a long run that is over 50% of your weekly mileage so this may not work for a lot of individuals, but I tend to do this whenever I do a long run over 20 miles and haven't had any bad consequences thus far.
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