I had a great day on the bike today, spending two and a half hours at a tempo pace (alone), working on my aerobic base.
I did 49 miles in 2:36:15 (18.89 mph and 147 BPM avg) with a few miles of warmup and cooldown on each side for a total 55 mile and 3:00:00 day.
Oh yeah, and I finished with a sprint, hitting 30.1 mph with 50 miles in my legs! The fitness is slowly coming back.
I got to see my teammate Alfonso Bellacosa on the ride. It's been so long since I've seen him, I didn't recognize him at first. He and I had a great result at one of our early Cat 5 races together at the 2006 Diamond Crit course (in the pouring rain no less!). It was great to see him again.
As of this morning, 185.3 pounds and 26.0% body fat.
