Beginning to get into a training groove. Friday was a full gym day with a half hour run (gosh the incline feature caused some pain) and also a 3x10 minute spm sets (20x4, 22x3, 24x2, 26x1). Bunch of weights too -- some one of which gave me a muscle strain...but not one that bothers my riding.
Saturday road ride with the gang -- first 4 hour ride in a while. Finally feeling back in the groove and able to ride with good form. Most of the ride was at the heart rate range and the Paradise loop a bit above (but comfortable).
Looking forward to a Smilie session to get my heart rate ranges set for 2007. That's on Thursday.