Hard bike

3 plus miles with Jen and the dogs on hills
30 min later
Met boys for a steady state on trail
1.5 mile warmup
5 mile steady state
1.5 mile cool down

Just over 3 miles of this were at full tilt biking from the front to the back and back.  The end of the 5 miles the last 2 miles were as fast as I could go to catch the front group to get them their time.  My legs are shot.  My knees are pretty achey.