Rhett

20 miles on the indoor bike then 6 miles on the trails.

My legs felt strong, rested, and healthy.  Hopefully they stay that way for a while, except maybe the rested part.

1 hour lap swim.  2550 m.  I'm still so much slower than I was earlier last year.  I guess I need to start doing some speed work to help with that.

I finally tried out the Zwift thing this morning.  It was fun.  I've got more to figure out still though.  18 miles.

Then 2 miles on the TM.

Did my first Zwift race tonigth.  It was fun!  10 miles.

40 minute swim. 1500 m.  It a warm up then 100 m repeats on the 2:30.

Zwift race:  11 miles.  Doing those races really pushes me to ride harder.  My average watts are significantly higher than when I just ride without Zwifting.

Not a good run!

I headed out on a beautiful morning for a nice long trail run. Immediately I noticed some discomfort in both calves but didn't think it was enough to cause a problem. I was cruising along enjoying my run when I tripped on a rock which sent me flying and slammed my right quad into a rock. Ouch! Pain!  Wait why aren't my AirPods working anymore. I did a quick check of the AirPods and they seemed fine. Oh wait a minute, I keep my cellphone in my right pocket when I run. I must have somehow powered off my phone. I pulled it out of my pocket and it was completely shattered with a huge indentation from the back penetrating all the way so the the front was bulging out. Okay, I'm 8 miles into a 17 mile run, my quad is aching and both calves are still a little off and I no longer have the ability to call anyone. Might as well continue on as it is only 1 mile further to continue the loop as it would be to turn back. About 3 miles later my right calf decided it had enough,stopping me from running. Now I've got 6 miles to go, I'm out n the middle of the desert and I'm reduced to a walk. I began power hiking for a while until the calf calmed down a bit and then with a very heal striking gait found a way to slow run the downhills and flats for the rest of the run. 
 

After finally making it home I went and bought a new phone. Bad news, I didn't have my iCloud backups on so I lost everything I had in my phone. Note to self, turn on the backups. By the time I got home from Verizon the I could barely walk. Both calves are in serious pain and my quad has a serious deep contusion, very painful to bed the leg and touching it is even worse. I don't think I'll be doing the group ride tomorrow. 

90 minute Zwift group ride averaging 172 watts/hour. Approximately 28 miles. My quad and calves were too sore to join the usual Saturday group ride. And was cold out there this morning.