Swim was good this morning -- the 400 descending pull was hard on my shoulders but at least I was not trying to keep up with Pull Bouy of Death. Did a timed 200 swim halfway through at 03:07 and was not too happy with that. It should have been sub 3.

2600 Swim Practice @ 01:00:00

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Dean's spin class at Pedal Dynamics was fun despite it being at 7 at night. It was good to take a class again from a real cyclist. What a terrific guy -- I am buying my new single speed commuting bike from him and really like him and his store.

12 Mile Ride @ 00:47:46

Warm Up @ 00:04:38
116a, 123m

Main Set @ 00:42:16
135a, 170m, 136e

CD @ 00:00:52