Very Long Training day today. Up at 5 for 1.5 hours of Yoga then an 8.5 mile run with Jeff, Greg and Wes. Raced Jeff up the hill to his house at the finish (got my arse handed to me) and did 4 striders to finish it off. Pace was around 8 flat for the loops around Sesqui. Great place to run!! Took a little break and went to Madison's swim practice then met Jeff, Bill and Kempy for fast 50 mile ride. Kempy quit after 5 miles or so due to being too cold but a few more miles and he would have been fine. Average speed was right on 22mph at 220 watts. So far for the week ran just a little over 30 miles and can't wait to start the speed workouts with Greg in a week. Easy 30 minute run tomorrow and then may go on a short ride of less than 20 miles to spin this soreness out that I know will hit me shortly.