Zwift - TeamZF Recruit's Social Ride (D) + warm up
Watopia Road to Ruins

Friday morning dog run with strides (AKA fast/easy sections).

We have a holiday work party for Kevin tonight. He is excited. I would rather hang out at home.  Sleep sounds good, actually.

On Sunday, we are driving to WNC with Zoe. On Monday, there is the inspection of the condo, Then we are driving back home.  That should be kind of a fun trip.

I think that I may have mention that I got my mom an Audibile subscription for when she has her chemo (the treatment takes more than 5 hours and she has to have her hands in ice water for part of it).  Well, I didn't get it for her, we had Zoe get it for her along with a wireless bluetooth headset.  Anyway, a few weeks ago Kevin and I were somewhere and we saw a North Carolina craft beer puzzle. We got it and Kevin gave it to here over Thanksgiving. Well, it turns out that it's a 1000 piece puzzle and is HUGE!  My parents said that maybe they'll have it done by next Thanksgiving. It has come to my attention that Zoe got into my Amazon account again today. She sent my mom a golden retriever puzzle.  It's 24 pieces. Zoe was very empathetic in the gift card.

Mpow Flame headset: https://www.xmpow.com/collections/flame-series/products/mpow-flame-pl02-sports-earphones

Craft Beer Puzzle: https://www.whitemountainpuzzles.com/search?type=product,article,page&q=*craft%20beer*

Dog Puzzle: https://www.amazon.com/gp/product/B07G54LKWZ

Warm up
4 x 30 sec at 165% FTP with 4 min recovery between sets
10 minutes easy
4 x 1 min at 155% FTP with 4 minutes recovery between sets
Steady state stuff at 82% FTP
Cool down

Zwift - Greater London Loop

Dog run -- just a fun run/durability run to add consistency. Nothing fancy.

Zoe had zoomies afterward. Clearly she was tuckered out! LOL!

Warm up
2 x 1 mile @ Z4 with 4 min recovery between
remaining time @ TRP

Warm up
5 x 2 min @ 120% FTP with 8 minutes recovery between sets
Steady state stuff
Cool down

Zwift - Greater London 8

Lunch run. SHORTS. DECEMBER.