I attended the worst spin class in the history of spinning.  The gal would not shut up, she couldn't even exercise with us because she was less than fit, talked about getting wasted on her vacation trips, and the music about killed me with all this new teeny-bopper crap.  I was praying for the speakers to explode or her mouth.  If it were on real bikes I would have kamakazied into her to end it all and save others from torture. 

speed session in the AM

treadmill tempo run - 10k distance with 2 miles on tempo and 1 mile recovery.  felt good to get some higher paces in after all this endurance running over the past few months.

Power intervals today on the trainer, good ol' fashion grind it out kinda riding... indoors... boring.

Forgot how much I hate running at 5 AM and on a treadmill - that alone sucks.

Can I log 110 more miles between now and 1/1/10 and break 1000 miles ran this year?  15-20 miles a week sounds like a lot for the off season, we'll see.

Took the day off, house work and such is the plan for today.  Pool session felt good.

Rough wind out of the north today, cool and bit damp with rain on the way.  It was good to get out but I was glad for the hot shower after I got home.  A long list of peope almost killed me today including a county police officer, he blew past me very close and at high speed, WTF?

Decent day today, the weather looks incredible to ride outside but I have way to many projects and company this afternoon.