Ran again . . .

Decided to go for a run this morning to the pond. The tempertaure was so-so and I had a decent run.

After work I rode out to Swan/Belgrade on Parkerton Rd, did a hard interval to Riggs(4M/9:35) then easy to smith and strong back home(3M/7:31) into steady wind.

GOOD week!

Well, I had a pretty solid week of riding since I didn't get any last week. I decided that I wanted to ride the CFC TT later this month so I'm putting in some hard solo workouts. I did 170+ miles for the week and today I put in a couple of HARD TT workouts. I ride out to Hwy 24 and then to Belgrade at about 19 mph to get really warmed-up. The return was considerably harder. I was going to do a 20 min TT, followed by enough rest and two 5 minute TTs. I ended up pushing the 20 minute TT out to 9 miles since I was over 8.5 in 20 minutes. My 9 mile time was 21:28. That's over 25mph. Pretty decent! I rested a while before pushing the 5 min TT. I don't know how far, just pushed for 5 min. Again I got enough rest then finished the final TT. I did 4:50 down Riggs Rd, but I was bushed and that was as hard as I could go.

Ride On!
-Super Dave