I had some work schedule for Sunday, so Saturday morning I started off from my house with the goal of a 3hr ride and just to keep it interesting I mixed in some good efforts. No racing for me this weekend so I felt like mashing the pedals a little would keep me in check. The ride went great I believe this has been my best ride this year 3hr total over 1800 cal. just to give an ideal of the intensity. I recover fast and ready for this weeks program.