Good swim. 500m wu, as 5x100 on 15 sec, wiht the 2nd and 4th with paddles. Then went 250/200/150/100/50 on 20 sec rest, each a bit harder than race pace. TOok 30 sec rest and did that set again. Second set was all faster than the first. 250s were 3:50, then 3:45. 200s were 3:03, 3:00, 150s were 2:17, 2:14, 100s were 1:30, and 1:24, and 50s were 44 and 42 sec. Really only pushed on the last 50. Was tired, but not beat. Felt really good.

First lifting session in over a week. Felte good to get back

Good ride to work. Humid. Didn't push terribly hard, but quads were sore. nPower was 199

Rode home from work on the new MH sidewalk. Legs were tired, so didn't push at all. nPower was only 178. Felt good to take it easy.

Big East Fork to Old Hrading loop. Rode the tri bike becasue Iwas too lazy to swap out the pedals. Legs were tired, but felt OK after yesterday's longer trail race. Wasn't going to push and started out easy. Got to the climb on BE Fork, and was over the hill right on usualy pace. Focused on staying in aero position, and hit the clearing at 34, and the turn at 36:30, a full minute aheaad of the usual pace. Hit the Fernvale stop sign at 50:30, 2 min fafster than usual. Top of the hill in 1:01, and Old Hillsboro at 1:20:30. Cruised in a full 5 min faster than usual, nad didn't even feel like I pushed hard. nPower was only 207 for an IF of 0.78. Quads were sore by Sun night, though.

Duck River Trail Race