intervals...at last!

yesterday i dreamed of riding further today...then i remembered i was on call with ems until 6:00 and couldn't get out early. oh, well.

so at 6:00 i rolled out of bed, got dressed and headed out on the highway. i warmed up for 10 minutes and then started in on (1 min on/2 rest) intervals. i did one set of five headed east for the first three and west for the final two. then i rested seven minutes and did another set of five going north and west for four and east for the last one which i extended to 90 seconds.

my final hard effort of the morning came after a six minute rest. i cranked up the speed to over 22mph and pushed hard for a full six minutes. i wanted to see what i could do over an extended period. i felt great most of the time, but started suffering near the end.

that finished, i spun the final three or four minutes to the house and dismounted, glad to have finally found the energy and time (and daylight) to get back into interval training. (17.61 miles @ 18.3mph)