Today's Workout: Spin it

Up at 6 Am, Buddy and Della were tag teaming to see what level of annoyance they could create to wake us up.

Biking day, the plan called for 2 hours. I went to my new favorite park which has some flats and some hills and is fairly shaded. It was unmercifully hot today so the shade was key. I worked on cadence--90 rpms on the flats and 70 rpms on the hills. I have a lot of work to do but I gave myself a pretty good workout today which hurt so good.

Tomorrow, a long-short run.