Black Friday ride with Cajun Cyclists, maybe 30 miles with the group plus 10 miles each way solo getting to and from the site.

Evening ride. Per Garmin, I burned 1,628 calories, or one slice of pecan pie.

Tempo run, middle three miles at 7:30 pace, AHR 146, 152, 156 bpm over that segment.

Afternoon ride just to get out the house. Warmed up enough to make it bearable, but still too breezy for my tastes. Didn't have any zip in the legs either.

Treadmill run, 2.5% incline. New pair of shoes, Glycerin 4s.

Not sure what to call this, pace run? Long tempo?

Based on my recent 10K PR, McMillan (http://www.mcmillanrunning.com/rununiv/mcmillanrunningcalculator.htm) suggests I am capable of a 3:38 marathon, which is ~8:20 pace. So, I decided tosee how long I could hold that pace over an eight-mile run. Most of the time I was a little slower than that, but always under 8:30. Wasn't that difficult, most of it was in the 145-147bpm range, upper Zone 3 for me. Don't think I could hold it for 26, though, at least not yet .

Lunchtime swim with Angel at the big pool.

More perfect long run conditions: temps down in the 30s to start, rising only to 53° by finish. Plenty of sunshine, more wind that I'd prefer, but got it done.