A.M. - 60 minutes on the gym TM:
5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0 with progressive inclines: 3 mins each @ 1.0, 1.5, 2.0, 2.5, 3.0, and 5 mins @ 3.5 (felt quite challenging today)
2.5 mins @ 10.0, flat
17.5 mins @ 10.5, flat
5 mins @ 11.0, flat
5 mins alternating 1 min each @ 11.5, 10.0, 11.5, 10.0, and 11.5.
This effort was about all I had today (maybe some residual from Saturday). I'd like to build to the point were I can hold the 11.0 and 11.5 sections longer (on this work-out with the progressive incline the first half).
Knock on wood, I'm super grateful that my body feels good right now (and has pretty much the whole summer). Really no twinges, etc. to speak of. I'd sacrifice a bit of fitness any day to be in this state. When you're in the middle of them, its very easy to take for granted these extended periods of being injury free. Again, knock on wood. I hope the body can stay in one piece for another couple of months (at least).
Weather forecast for the afternoon looks kind of grim for the Wasatch Front (i.e. rain). Would really like to be able to squeeze in a ride. If I'm able to, there's a very good chance it'll be a wet one.
Boost
P.M. - WET Millcreek ride (~40 miles). I was pleasantly surprised when I left work in the afternoon... The sky was a little cloudy, but mostly clear. I thought I might get lucky. First part of the ride was dry and calm, but from the second I started the ascent up the canyon, it got darker and darker. Rain began to fall, lightly at first. By 2/3rds the way up the canyon, it was pouring down hard. People were driving out of the canyon probably thinking how crazy I was for continuing to go up. The going up part was actually fun. Coming down sucked though. The rain had largely subsided by that point, but it was COLD! and I had to go real slow because of the slick roads. All in all, ended up being a pretty uncomfortable ride. Oh well, I suspected that it would be. Just glad to get one in.
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