Free shoes from Specialized. I have to note the excellent customer service. I wouldn't expect most companies to replace a shoe that was over 5 years old before one of the straps broke.
I'll use this one again to train myself to control my breathing better during the recovery periods. I consistently get well into the recovery with lazy breathing when I know that big controlled breaths make much more out of the recovery time.
This was a nice mix of climbs, time trial and sprints.
Day 1 free weights. It looks like a safe bet that I'll finish all of the Sufferfest videos this month so I took the day off to heal some abrasions due to a poor choice of shorts for that much time on the BikeE.
Another 3 climbs, but this time without a recovery in between - the effort just eased of a bit. Average heart rate in the 35 minute long 'race' was 157.