back in action...

Finally feeling back to normal....I'd say about 90%. Still get a little cough every once and a while but no big deal.

Monday I did a hard but short CX trainign ride. I did 3 loops of the Cheshire CX course. This is where my race is on 11/22 and it's only about 5 min from where I work so I'll be going there for training a lot in the next few weeks. I did the first two laps at a moderate pace maybe 85% just to get farmiliar with the course again and the last lap I did at race pace 95%. I did the cyclo in 5' warm up and cool down today as well as the nostral breathing pre-ride. I think they are all excellent and if nothing else mentally I feel better doing them.

Tuesday & Thursday were spent at the YMCA doing Core work and Wednesday was off. Tuesday I did some super spins to warm up and then a bunch of the in 5' workouts. Thursday I did Impossible 1,2,3 and power in 5' and loose in 5'. WOW my legs are feeling it!! I think I'll do some foam roller before bed tonight. So far a good week....and I'm glad to be feeling better. Will go for a lunch break ride tomorrow to allow for some Halloween treats from my kids candy bags!