800 warm up
8 x 100 :10 rest 1-4 descending
1:36; 1:34; 1:34; 1:32 ; 1:45; 1:36; 1:36; 1:32
8 x 50 avg :45 on the 1:00
4 x 100 mile pace 1:45 interval 1:34; 1:32; 1:32; 1:32
400 cool down
2800 yards.

TOUR DE CURE. raised $550 !! woohoo.
1st century ride.
100.69 miles
6:54.31
max 20.3 mph
avg 14.6 mph
7:30 AM start was VERY cold. first 30 miles were pretty miserable and cold. just wanted to cry. wore pearl izumi bike shorts, sugoi jersey and arm warmers and white fleece hoodie. bike gloves pinched my hands really bad. very uncomfortable. ick.
sun came out around 10 AM. took sweatshirt off at about 11 AM.
miles 1-30 - cold.
miles 30-55 OK.pretty uneventful except for dog trying to get me.
miles 56-80 terrible head wind. awful, awful. probably 8 miles of riding directly into wind. i just tucked into aero and did my best to get thru the wind. avg 60 rpm and probably 12 mph. so hard.
miles 81-90 just pushing on and trying to finish.
miles 90-100. AWFUl. just feeling delirious and hungry. didn't think i'd ever get off that bike.

50 pulling lane line down (long course)
500 warm up
4 x 100 1:44 avg on 2:15
4 x 400 done as
200 mile pace / 200 sprint (splits for 200 sprint - 1:44, 1:44 ; 1:44, 1:44 ; 1:41, 1:48 ; 1:46, 1:50)
200 easy (100 done as head out of water to practice sighting - hard)
2750 meters (jeff coached)