Yesterday I: did 25mi at 18.0 avg mph! (including waiting up for my riding buddy after the hills ) I was pretty proud of myself, pushed it pretty hard. Then I came into work thinking I was scheduled, but I wasn't. A mid shift guy was hung over so I covered the rest of his shift. Stoked.

Today I: Worked a busy 8 hour day, then went for a jog for the first time in years. Did 1.5mi and my calves are KILLING me. Didn't expect that. Also, if you smoke, even a little bit like I do, running really makes you notice it.

Tomorrow I will: Ride 36mi and shoot for a 17.0 avg, then work and hopefully not smoke on break.