painful workout

tuesdays and thursdays are painful workout days. today the pain came in the form of an interval ladder.

after a five-minute warm up, i started at a quarter mile push followed by the same distance rest and worked up to a mile and a half push followed by the same distance rest. on the down side of the ladder, i added in an extra step up. after i'd gotten down to a mile, i went up to a mile and a quarter and then all the way down to a quarter mile. some where in there, about six and half miles from home, i flatted and had a bit longer rest than planned. all in all a good ride.

i felt stronger and ended with a higher average speed than on my mile ladder last week. thursday will be timed intervals. (25.01 miles @ 18.2mph)