HAAAaaaave MERCY!!!

I like to rate my days according to a simple classification that goes as follows.....Green-Amber-Red. You know those kind of days that everything goes right....flow is just established in all avenues and facets of the days, hours and minutes. Yesterday was one of those days which was also a full on "rest day". Today, on the other hand.......an Amber and borderline Red day. It all started when my morning started off with my aging Audi A4 deciding it was going to do it's best to retire itself...... purging itself of all of its vital life fluids...diagnosed as a blown seal between intercooler and oil filter...lucky. This subsequently led to some logistical challenges to getting to work...blah blah blah..all in all car will be back and better than ever by wknd. Was really looking forward to tonight's spin.

No question....Have Mercy was tonight's agenda. Molly, Randal and Fil were in attendance...Molly looking a little rough around the edges....I'm thinking in need of some serious R&R...what do you think molly??? Session was going well until Molly gets a flat.....no loss as she already had her morning leg workout (crazy...yes I think so). Randal continued to punch in for an hour and then also retired for other obligations leaving Fil and I to continue on. Some static squats and a final 10 minute sustained 30 second gear changing session of intervals led us to feel refreshed and happy with the workout. Stats:

1 hr 30 min
144 avg HR 177 max
36 min In zone; 36 min above; 17 min below (110-155 zone)
962Kcal
Avg Cad 82; 125 max

Plan...night ski tomorrow night with hopes of getting two loops in vs the usual one....Friday ski post work, saturday hockey, Sunday ski with wife, Monday spin, tuesday rest, and repeat the cycle....

Oh yeah....this is for you tommy ;