Bike

• 20m
• 5.00 miles
• 15.00 Mi/hr

tooling around the hood with the TT bike, just to make sure it still works. I looked like such a jackass...disc wheel, aero helmet, doing 1 mile laps around my neighborhood, the neighbors must have had a good laugh

Run

• 41m 27s
• 4.30 miles
• 09m 38s /Mi

the real workout, did a run around the same hood loop, and out to CVs to pick up a script, and back home

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.