Biking (Paved) 53:52 [3] 11.2 mi (4:49 / mi) shoes: Specialized Crux SS
Easy ride to downtown AA after dinner. Decided to stop and have a nice cold Moscow Mule on the patio of a local bar. Rode back along the river (Gallup Park). Very nice evening ride.
10 PM
Stretching warm up/down 30:00 [3]
Home PT stretches and range of motion. Added a couple new strengthening routines with bands.
Slow but steady. Shoulder felt pretty good for the first 2.5, then a little achey.
2 PM
Paddling50:47 [3] 2.69 mi (18:53 / mi) shoes: Epic V7
Another shoulder check. A little over twice the distance today. Short break under the Hwy23 over pass while the skies opened up one last time today. Didn't do much good as the rain was coming in sideways. Was a bit reminiscent (minus the lighting) of the 2014 Thunder Rolls AR :)
4 PM
Biking22:50 [3] 5.44 mi (4:12 / mi) shoes: Specialized Crux SS
Middy flatted a few miles into the ride. Of course no spare with us this time, so I rode back to get the car. No time in the remaining day's schedule to repair and go back out.