I rode one of the Cybex bikes for 45 minutes. The bike felt much more comfortable than the Expresso did yesterday.

At 20 minutes I rode five gears higher and did a one minute interval.

I really hope I will be able to get outside on Saturday for my long ride. I can't see riding two hours on the stationary bike. I think I'd have to do four 30 minute repeats on my rollers in the basement.

We have had a stretch of cold weather and some snow. I decided to do my workout at the fitness center today. As it turns out I had left my Tempo Trainer there yesterday and I picked it up from the lost and found.

I rode for 30 minutes on the Expresso bike. It was a reasonably challenging workout. My heart rate averaged around 134. I don't know if I had the seat adjusted incorrectly; my legs felt pretty taxed.

I ran for 15 minutes around the track and would really have preferred to be running outside.

I swam 50 X 25yd again today and continued to focus on keeping my hands in motion throughout the whole stroke. I counted about 21 or 22 strokes for the last 25 yards. So, I think that I will see what happens when I bring down the seconds per stroke a bit more.

We had an Arctic cold front come through so it was very cold during my run. But, I was dressed properly for the weather and I enjoyed being outside. I ran for 45 minutes.

After I finished showering my thighs started to burn / itch. I think that it was the blood returning to them and warming them up again.

I traveled out to San Francisco with Lana and Eli so that I could attend BADCamp and visit with our relatives. We departed on Thursday, November 6 and returned on Sunday, November 9. We stayed at the Travelodge on Lombard and Steiner and the camp was at the Palace of Fine Arts Theater. I had an absolute blast being out there and Lynn and Leonard were thrilled to finally meet Eli.

The weather was lovely for my workout this afternoon.

I had another good 30 minute ride at a relatively fast pace. Then I ran for 15 minutes at a good relative pace.

I swam 50 X 25  yd. At the end I think I started to do something a little differently. I believe I eliminated of the dead spot in my stroke in the lead hand. I don't know if what I was doing was right, but I did my best to keep both hands active through the whole stroke instead of letting the lead hand just hang in the water for a while. As a result, I think I rotated my body less, which is probably also an improvment. I'll have to see how things go as I continue to experiment with this small adjustment to my stroke.

I felt okay for most of the run. I was moving along on automatic pilot. I was definitely ready to be done by the end, though. I had to consciously stick with it for the last fifteen minutes. I ran for a total of 90 minutes.

The weather was very nice, even a little bit warm. Even though my phone reported that it was only 43 when I was starting, I think it was somewhere in the low 60's.

Woo hoo!

I decided that today I was finally going to ride Lookout Mountain. I took the Rooney Rd route onto the Golden trail. When I got to Johnson, I continued past my usual point where I connect with the trail around the golf course to see where that would take me. It ends in a roundabout that ultimately led me into Ford Street, which took me right to 19th Avenue. I got to 19th and Highway 93 in just under 50 minutes. Knowing that the ride down Lookout Mountain would be faster than the ride up, I decided to see how far I got riding until one hour and five minutes into the ride.

I think the temperature was around 60 degrees. I'm glad that I decided to wear a windbreaker. I had a very pleasant ride. I rode for about 45 minutes.

It was very windy on the ride out. But, then on the ride back I rode much faster and had to extend the route.

The workout was very enjoyable overall and I maintained a good pace on the bike and the run. This was still a 30 minute bike followed by a 15 minute run.