Short recovery 30

30mi.  The idea was to go only 30 miles but to spin one gear lower than where I belonged.  I left at the same time as the group but allowed the mass to get further ahead of me.  I stayed behind with no pull, we were riding with the wind up the Island.  I stayed back and adhered to the spin plan, still going 23-24 mph.  Once at Bridge Rd, I went to the men’s room, then joined with Sharon from Palm Beach Shores and Lanae Banes to ride home.  Lanae wasn’t feeling good, so I offered to stay at a pace of 19-20 and pull them home.  It was good recovery, my legs did not feel that I had done a marathon the morning before.