did my long ride today 45 from the training center to near buda and back...it was a nice ride...realy nice weather in the morning...rode with matt from T3 he's out of town this weekend and needed to get it done too...got back to the training center around 9.30 ran for 20 off the bike...felt good...a little slow at first then i got in to a groove and felt strong at the end...was getting all the gear off my bike and letting some air out of the tires...and went to let the air out of the bakc one and oops there was no air...must have picked something up riding in...i just left it...i'll change it when i get back...
did some last minute stuff around the house...then it was off to the bike shop to look into a wheel for the trainer...i've got one coming in next week...so hopefully this will be my last rear flat for a while...two in a week and a half is too much for me :)
track practice in the evening...it was the 2-2-2 workout...2 m 10 k 2 m 5k 2 m hard each with 1m 30s rest between...i did three sets...and actually got faster each time...that was good...i judged that by how far i got around the track on each one...got some good core work in...my abs were still sore from the day before...
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