It’s raining out, so I hopped on the trainer. I picked a route that would take about 30 minutes to complete, that’s all the time I had to spare. This route was on the Maruki Island. It had minimal climbing, but enough to get the heart pumping. It took about 15 minutes before the legs felt good. I alternated between in and out of the saddle efforts. Mostly in the saddle while on the flats and out of the saddle when the gradient tipped upwards. There were two timed segments. One was uphill and the other a sprint (if I remember correctly). I put in an effort, but not my best. I finished upwards of the top half. After crossing the finish, I made it there in about 25 minutes. So, I rode for another 5 minutes and then shut it down. After shutting it down, I cooled down for a few minutes till the HR reached 112BPM.

Concentration was good. I was eager to get this ride under the belt. Balance and form was good. Ailments were minimal. I bruised my left bottom yesterday, but it didn't complain. The sit bones felt ok. Nutrition was good. I had a bowl of oatmeal, some grapes and half a banana. I had the other half of the banana and some grapes before hopping on. I drank most of my sport drink. No water. Gear worked flawlessly. Other notes, there were about 1400 riders when I hopped on.