Friday - April 20

Today was another good day of training, and you know what? The sun finally came out and warmed things up. We might as well have been in CA today. When I rode I only had to have a light Under Armor shirt under my cycling jersey and tights...but we'll get to that.

The day started as all Friday's start, with a swim. It was a good swim, I'm feeling a bit better in the water. 3200 meters on the day with a good mix of strokes and one good long swim thrown in there for good measure. Our training group totally kicks ass right now as we consistantly have 12 or more fast people in the pool all doing the same workout and having John coaching us has been great. He's really getting into it for a morning workout. Maybe that's because we could easily school the college team.

Lunch time was the standard lift. I added a few different upper body exercises and laid off on a few leg ones only doing three sets of leg press, calfes and extensions.

The evening ride was fun. I got out on my road bike for a quick 30. We took a slightly more rolling course where the pavement isn't as fast as our usual time trial type route and I was wearing my fantastic new Garmin watch. It was a good ride, felt great being out there and once again I did most of the work. We started off a little quick but we were each feeling pretty good. We didn't start hammering until mile 10 and then brought the average up quickly over the next few miles to a little over 20 and held it there for a while even with the climbs. I was working a little harder than I was letting on to Mike and once we hit mile 20 I wanted to work the next 4.8 miles to make sure we at least worked hard for a solid 40K effort. We ended up battling the next four miles and just tearing it up. After that we sat up and kept the rest of the ride pretty comfortable just over 20. I just plugged the watch into the computer and the feedback is amazing! Great maps of the ride, the speeds at every point, elevations, heart rate, all sorts of graphs. Very cool stuff. Unfortunately I didn't stop it after we pulled into the drive way and hung out before coming inside. It wasn't until I was in my basement so that killed the average on the last 7+ miles after the 24.8. In total we rode 32 miles, for the 24.8 including warm-up we were 1:13.11
Average Speed: 20.4
Max Speed 32.4
Average heart rate: 146
Max Heart Rate: 168

Tomorrow morning I'll be going out with Jason and we'll be riding on a nice flat course that's paved pretty well so we're going with race wheels. Should be interesting.