Jones Rd, Cedar Grove, May Valley

What a great day!

I elected to head out with friends so had to start in the cold and fog but it burned off pretty quick and then I was able to shed my glove liners and wind vest. And we could see our shadow! So crisp and just so awesome.

My friend Tim Wood was in the process of lining up two back-to-back longer rides and he said he was going to take it easy so I jumped at the chance to disobey my doctor's orders (don't ride more than two hours at a time!). I know, I know... DUMB.

I did take it easy and spun up every hill and Tim even remarked that it looked like I was pedaling at a higher than usual cadence so mission accomplished. If the mission was to dilute my guilt that is.

As we were riding home Tim's rear tire suddenly started to leave a roster tails?! Turns out he was running tubeless and some glass had gotten wedged in the tire and sealant was spraying out. It did stop leaking air as fast as either of us thought it should but we got going again without having to put a tube in and he lost maybe 10 psi. Nice.

We basically chatted and ate the entire time.

I saw my good friend John Phillips on May Valley and as we approached Mercer Island I saw Aaron Shaw out with the HSP crew. Man there were a lot of cyclists out today... lots of STP jackets too.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast	6:00 Am - apple sauce, 1 scoop protein powder, 2 scoops Perpetuem, some Udo's Oil, banana, walnuts, tea
Lunch
Dinner
Workout Food	large bottle w/2 scoops Perpetuem, Hammer Bar, Shot Bloks
Injuries
Therapy
Time of Day	7:00 AM
Workout Type	endurance
Weather	upper 30s to mid 40s (but the sun made it feel warmer), dry, calm
Course
Results
Time	3:43
Distance	53 miles
Pace
Equipment	Redline Conquest Pro
Clothing	knit shoe covers, Roubaix knickers, knee warmers, Craft Active Classic Long Sleeve Baselayer, heavy long sleeve jersey, wind vest, Polypropylene gloves, OR Gripper gloves, cap