February 20

Got to the gym after opening and flat tire.  I didn't get home until 2:30 so was pretty tired.  Body responded pretty well.  I feel stronger pedaling to Y and work.  Did some speed work on the treadmill.  Nothing scientific.  Just how I felt.  Warmed up then ascending speed by .5 for a minute with 1 minute recovery up to 9.0 mph.

Weights - 1:00

Run - :30

Bike commute - 1:00