Bike

• 46m 21s
• 14.03 miles
• 18.16 Mi/hr

rode outside into the dark

started out to the beach, some minor climbs, hit the beach road and TT'd it in, i was holding almost 30mph for about 3 miles, came back out after 5 min rest and did it again, little slower. came home some more small climbs, legs were a little crampy in the calves, i was in a rush and probably did not warm up properly.

Run

• 36m 49s
• 3.95 miles
• 09m 19s /Mi

nice easy 4 miler, typical wednesday night run

Bike

• 1h 05m
• 17.00 miles
• -----

15 mins warmup
set 1
sprint intervals
4x20sec 10 sec rest
4x20sec 20 sec rest
i was ready to puke
first 4 with good power, lungs were bleeding on second 4
15 mins easy
set 2
2x5min tempo 95%
30 second sprint at finish of each 5 min
5 min rest between
15 min cool down

Run

• 29m 04s
• 3.00 miles
• 09m 41s /Mi

legs were a little tired

Bike #1

• 39m 43s
• 16.20 miles
• 24.47 Mi/hr

race, wind was brutal, strong headwind on most of back straight and lead to line. Started shotgun on field, rode 3 laps behind my new boss (Frank Navone) as i now race for Navone Studio's in road bike racing, at 3rd lap went right up to front, back and forth all race, plan was to leadout our sprinter on the last lap and half, so with 2 to go i make a move, get to front and sprinter is MIA.... huh??? SO here i am leading out the freaking pack, so i sloooowwww way down, i am pulling and not even breathing at 23mph, we are two wide, me and the dude from yale are like WTF??? fine no one wants to work...we go slow, really slow. Start final lap and i jump on the hill, hoping my sprinter shows up, nope i have a train of Teany guys on my back wheel, so i pull over and am in a drag race down the back stretch with 4-5 guys, still no sprinter, so at 300m i have to go, a few have already launched their sprint, i go, pass a few and get passed by a few, all of a sudden i see movement on my right. dude is sideways, and i hear POP!!!!!! his tire exploded, and i felt someone bounce off me, never got out of it, coasted in to the line in 15th. Turns out it was a big 10-12 person crash, destroyed bikes parts and carbon everywhere, makes my choice of a aluminum Crit bike seem smart. Good race, got out sprinted, no remorse. Wish my freaking sprinter got to me, we had a shot.

Bike #2

• 55m
• 12.00 miles
• -----

warmup, few laps on bike, making sure that the gears worked properly, inside spinning for 15 mins, did 5x pick ups, outside again to stay warm, did 3 more laps while they cleaned up debris from the 5 race, yes, debris, yardsale crash in the sprint

couple laps cooldown

Bike

• 15m
• -----
• -----

got on trainer, but had no desire to warm up since i would not be able to race. shoulda sucked it up and rode for a while on the thing anyway. But i was too aggravated.