5 mile Fartlek with the boys. Did a new set of intervals today. 1 mile warm up, 3 x 45 sec surges w/60 seconds rest, then 2 minutes rest then 3 x 30 sec surge w/60 second recovery, then 3 minute rest and repeat. Bike got a flat on the front tire with about 1.75 miles left. I was able to pedal for about 400 plus meters or so then the tire went off the rim. My legs were fried at this point from pedaling. I got hacked because I had to time recovery and the surges so I had to stay moving and up with the boys no matter what. I jumped off the bike and started to run with the bike on my shoulder because it would not roll. Jacob took a picture with about 1 mile left coming down the big hill on Red Barn loop.
The video is from behind the baseball field on the hill coming up to the high school on the bus route. I was going to throw the bike in the back of Jacobs truck because they had taken off on there recovery after the last surge. I was hacked because I wanted to run it all the way in but I was getting beat. The boys back up to me but go past me. I look Nathan in the eyes and he says on your not getting in. I then here the music ramp up and it is the start of the ROCKY theme. I got juiced and fired up the hill. 31 second blast up hill with the bike on my shoulder. It sucked but we all had a great time today. Great way to finish off a week. Not to mention I was sick last Friday through Wednesday this week. Thursday and today were not much better.
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