I blew up after a hard effort in the final 4k to hit my desired power and average split time (I was shooting for 184+ and 2:04). I did this after taking yesterday off (smart) and a 2500k Apple Fitness+ 10 minute “warmup” (not smart). Got 7 chinups too.

This Sunday’s list of things to try:

1. Tonewood’s Biergarten Oktoberfest. Tis the season.

2. My TikTok page. I play guitar and sing a bit.

3. A Manhattan: this was my grandfather’s go-to cocktail. Pick a whisky you like. I make two drinks this way:

• 4 oz whisky: bourbon or rye, as you like
• 1 oz vermouth: if you can find Carpano Antica, definitely try it
• Bitters: (I have Fee Brothers Whisky bitters, but you can try something else you like)
• Maraschino cherries: not the nuclear red kind, if you can help it
• Drizzle of cherry juice

Mix everything together in a pitcher full of ice, stirring vigorously for a minute. Strain into a martini glass or Nick and Nora, or serve over ice to have one like Gramps. Throw a cherry or two in there. I garnish with an orange twist, but that’s not necessary.

I went into this morning’s 10k (on coffee only, otherwise fasted) shooting for a consistent 176 watts average. I slowly worked up to it, and then settled in for most of the 41 minutes. I found myself at the halfway point able to focus on the power and stay consistent, and sprinted the last 500m. Best time by a smidge.

So I looked at my data in the e2 app and the difference between then and now was pacing. Whereas on 9/15 I pushed myself early and then faded, today I built slowly up to the last split, and finished strong. Something to remember.

Sept 15th 10k

Oct 8th 10k

– The macro feature on the iPhone. Not new at all but the feature reveals itself more readily in the new os

– [MUD\WTR](https://mudwtr.com/) with a splash of light cream. I’m not disappointed in coffee one bit, though.

– [Metropolitan Bakery](https://metropolitanbakery.com/pages/rittenhouse-square-menu)’s sourdough

Apple Fitness+: If you bought a piece of equipment or are considering taking a class or signing up for a membership for something, Apple Fitness+ might be a good first step. I have used it for a few things, primarily rowing. It’s a good mix of motivation, data, and structure, technical enough that there’s room to grow, but always beginner friendly. (The word “inclusive” comes to mind.) Rowing with Josh and Ana kept me busy from January 2023 into May without having to repeat many 30-minute workouts, and Apple continues to add more.

Air Fryer Chickpeas: Kaycee Ray’s has a version on their menu, and they are delicious. This recipe is a good place to start. I want to try air drying the beans for a bit next time. Warning: the beans may pop a bit near the end of cooking.

This marinade for your grilled chicken. Nice char.

I have no problem with my daily caffeine jags, but I’ll try anything once.

• Sneakerasers: these are Mr. Clean Magic Erasers for the white rubber trim on your sneakers. Made famous on Shark Tank, they definitely do the job.
• Flippers Custard: My first memory of custard as a child (custard twist with candy eyes) is from Flippers. They make their own custard, and was made one of Pete Genovese’s Best of… lists.
• Sweet Amalia oysters: These oysters are locally famous for being a product of South Jersey and delicious. You can sometimes get them at the Newfield restaurant, but they might be on tap at your favorite oyster bar.

1. Steamed Blueclaw crabs: like golf and cycling, crabs are often forgotten after Labor Day, an out-of-season treat for another day. But crabs are most available in the fall, and sometimes stick around until Thanksgiving.

2. The Dry Rose at Bellview Winery

3. Sweet Amalia Oysters: these aren’t always available at their namesake store, but they were at the Samson Street Oyster House last night.

A notch better than all previous efforts. Lost focus near the end a bit and dropped some watts. The quest for 40 mins continues apace.

After making serial cups in the original Aeropress, I can make two cups at a time with the big brother.

Shooting for sub-20 mins. But this felt good.

Do hard things.

1. Harlan Coben’s Shelter on Amazon Prime. It’s a series based on a tweener novel. Dark and fun.
2. Soft-boiled egg: seven minutes at a gentle boil.
3. This Pina Colada recipe.