Bike #1

• 40m
• 18.00 miles
• -----

warmup and cool down

Bike #2

• 39m 30s
• 16.20 miles
• 24.61 Mi/hr

Cat 4 race, i got 3rd out of about 45.

Lap 1, attack, i also won a prime, got caught of lap 3, lap 5 attack, caught at line for another prime, lap 11 attack, short and sweet, 2 man break up the road, tried to bridge at lap 15, did not make it, got a good leadout on last two laps from a teammate, gaped the field, caught 1 of the 3 break riders about 100m from finish, took third overall!!

this was a little retribution from last weeks disappointment, i was riding angry and full of purpose today. i had to prove to myself that i was still making progress and last week was an anomaly. Success!!

Bike

• 55m
• 16.00 miles
• -----

15 min warmup
2x10 min 90% tempo
5 min rbi
15 min cool down

legs are finally starting to respond, thank god

Run

• 30m 37s
• 3.00 miles
• 10m 12s /Mi

wow, i am getting slower

Bike

• 1h 00m
• 16.00 miles
• -----

1 hour spinning and pick ups, nice and easy.

Run

• 30m
• 3.00 miles
• -----

nice easy slow flat 3 miles. Left calf and quad are still a little sore, tomorrow 1-1.5 hours on the trainer with spinups and easy tempo