1 hour stretching and weight lifting.
11:30 bridge game.
Unionbay Rollarcoaster for warm-up 1mi.
Coors Morgul-Bismark 13mi.
5 minutes easy spinning.
Ran 31 min. easy after yesterday's speedworkout on the track in the morning rain with 45 degree tempertures, doing 12x400@3min.
With the warm-up ad warm-down about 1 hour on the track.
In the afternoon rode trainer doing intervals.
12( .3mi. on 3% grade)@1:40 this is 20 min.
8x(.5mi. on 2% grade)@2:30 this is 20 min.