Yesterday I rode two hours on the cyclo cross bike. I rode 6 miles to a local park with mtb and cyclo cross trails and rode 6 laps trying to stay in Z2/3 then rode back home . Cross riding is hard work and I kept having to ease off the effort. Once home I practiced dismounts, mounts and carrying the bike over a set of barriers. First race is next Saturday. I'm excited because my fused ankle doesn't hurt like it did in past years and I can now attack while off the bike. I was able to run up the stair case in the park with my bike over my shoulder and the only pain was due to the effort.

Tonight, 45 minutes of easy recovery.