Home from work on the TT bike.  Got a bit more of a ride than I bargained for as I flatted about 5 miles in, with no spare.  Flat bag was off of the bike and I didn't spot it this morning at 0530...doh.  Rode it home flat and still averaged 19 mph.  :)

P ave 185

P norm 194

Down to the Y, 10 minutes on the treadmill followed by 1500 meters on the rowing machine.  I like that thing, even though it makes my butt hurt.  So many jokes...

Down to Keystone and back with Kent and a good group.  5 flats today so we got plenty of good interval workouts..

Nice roads down around the lake there, goats and pigs for sale (is it a sign of redneck-ness that I think it might be OK to have a few goats?).  We went pretty hard coming back, started shedding people coming into M'burg.

Rode down to the Y, warmed up on the tread mill, did squats.  I am struggling to find a balance point for overhead squats; I felt like I progressed a bit tonight even if I almost dropped the bar a couple of times..  :-)  Finished with 95 lbs.  Then front squats; took some tips from a guy in the gym to try balancing the bar with 3 fingers on my shoulders.  Possible, but I need more wrist flexibility.  Almost dropped it again.  105 lbs.  Finished with back squats, which at least I am used to and finished with 275.

Ten more kipping pullups to finish.  I can do 5 and then I start swinging the wrong way, or something.