90k in the morning

Out the door at 4:20am for the usual Saturday activities - ride to meet a mate in Toowong, cruise around for an hour to the start of the group ride, do the group ride, have a coffee, cruise home. Total today was about 90k (good progression from last week) in a little over 3 hours, so the average speed was about half a km/h quicker than last week.

Group ride started from a slightly different place this morning as we went to the aid of a group member who had suffered a flat on the way to the start. So the ride was about 400 meters longer, but only took 2 seconds longer - 21.5km in 38:29, compared to 38:27 for 21.04, so the average speed was 0.6km/h higher, and I probably spent more time in front or leading today as the groups broke into two pretty early and I was the strongest of the second group.

Took Friday off as I was still pretty beaten up. I also weighed myself during the week and was pleased to see weight and body fat % moving in the right directions, albeit slowly.