managed to do a 45 minute bike indoor bike ride..45 min 11.65 km mile...4 min cool down

so got up at 5 ....thats cos i slept at six in the evening ..a straight eleven hour nap...wow...either way

did a 11.65 mile in 49 minutes...not bad...easy exertion level...worked on the scrape the foot pedalling...feeling decent now..no major issues...will try to catch a swim ...if my wife permits.hihi