I was really tired this morning, I could also feel that my back was on the verge of being thrown out, but I went to the YMCA to work out anyway. Today was my power weights session and as I got warmed up, my back got better. At the Y there is a fellow Ironman triathlete, named Jennifer Boehm, who is a personal trainer. She's doing Ironman Canada this year and we talked about the course. She has already put in a couple of 180 km bike rides and she's competing in the 50 - 54 age group, she's ready. Unfortunately we couldn't talk longer because I had to get to work.
At 5:30 pm I got on the road for a 3 hour and 30 minute bike ride. Just as I was leaving the house my back tire went flat and I had to change it. This is the second flat in the past two rides. This year I have had 4 flats in total and I'm starting to get much faster at changing them, which is a good thing in case I get a flat during the Ironman.
Once I got on the road, I felt great. For this session I was to keep my heart rate under 134 bpm and do a moderate ride. Even at that low heart rate I had power to spare. I ended up riding 112 km at a 32.0 kph pace. It was a great ride. By the time I finished it was dusk, but I do have that high powered safety light that can be seen a mile away, which makes me feel safer.
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