Saturday morning workout....

Ran 2.85 recuperating miles (and 5 cheater miles).

after three days out of commission due to strained Achilles , back in action this morning   two hours muay thai training.

Let me post some perspective before I post my workout...

Right Now	Today	Tonight	Tomorrow
Sunny / Windy	Mostly Sunny / Wind	Partly Cloudy / Wind	AM Clouds / PM Sun / Wind
98°F	104°	78°	102°
Feels Like: 100° Get FREE weather on your desktop	High	Low	High
Past 24-hr: Precip: 0 in Snow: 0 in	Chance of Precip: 10%	Chance of Precip: 10%	Chance of Precip: 10%
Wind: From S at 23mph gusting to 32mph	Wind: SSW at 30 mph	Wind: S at 22 mph	Wind: S at 24 mph
Through 7pm: Partly cloudy with strong and gusty winds. Temperatures rising towards 100 to 104F. Winds SSW at 30 to 35 mph.	A mix of clouds and sun with gusty winds. Very hot. High 104F. Winds SSW at 25 to 35 mph.	Partly cloudy and windy. Low 78F. Winds S at 20 to 30 mph.	Windy. Mostly cloudy skies will become mostly sunny in the afternoon. Very hot. High 102F. Winds S at 20 to 30 mph

SO... Heading out on my Out N Back ride this morning to the NORTHEAST, winds WITH us at about 15mph. About the exact same time we hit halfway the wind picked up and we were 35 miles to get home headed SW Dead into a 25-30mph sustained wind with gusts about 35mph and temps right at 100*. THAT WAS BRUTAL!!! Anyways, got in 70.39 miles in 4:01:01 and my legs are trashed.

Before my ride, I got to the gym at 5am and knocked out 3200M in the drink in 54:45. HAPPY FATHER's Day EVERYONE!!!

completed my fastest century yet.... 4:40 total time 4:33 in the saddle for 101 miles.  This was the first time I was able to stick with the "A" guys, we had a great pace line/peleton going.  At the end there were maybe 15 to 20 of us left out of the original peloton (and one lady, she was a really super strong rider!).  Felt great on the day except for the cramps that hit me with around 11 miles to go.  I pushed through the cramps (and am paying for it now, i almost wrecked my car when my right leg completely seized up on the way home.... twice, worst pain ever). anyway, i'll post a race report tomorrow after i've rested up.  Details at the link below.

http://connect.garmin.com/activity/93228949

 

60 mile bike with 2 mile brick run

zilch...rest day.  More tomorrow.

90 min of weights - back and shoulders

In the gym early for weights - upper body supersets and some core work.  Followed that with a 60 min zumba class.

Happy Fathers Day and Congrats to you Dads for making your health a priority and now being able to enjoy playing with the kids.

 what a crappy day for me on the training front... got up very early planning to do 85+ on the bike a nice brick... 2 miles out my chain jumped.. reset tried again, same result.. so headed home, made an adjustment.. headed out.. more problems.. ugh.  Basically repeated this 3 or fourt times, then realized my cassette was really loose, an I needed a tool to tighten, so figured I'd go get a cup of coffee, relax a bit.. so got back, got it tight, felt like I was finally ready to go... 2 miles in.. pop.. my chain pops.  Ugh!   So I manage to get a whopping 10 miles and it was now 12:30... over to the bike shop... 3:30 I got my bike back, figured I'd at least test it out.. throw my tri top on, go to zip it up, yep, even the zipper wouldn't work today :)   managed to get another 20 miles in before calling it.. then played soccer with my son and his friends against our local latino contingent for 2 hours (of ocurse they whooped on us) - I call it my soccer brick :)  tomorrow is another day.  

Holy Crap, Andrew!!  My hats off to for your perseverence.  There was no give up in you yesterday was there?!?!  Excellent to salvage the day with some good play time.   Happy Father's Day to you.