BIKE: 27 miles in just over 2hrs. The Son of DBHs group ride. Just over 3700ft climbing.
I came into this ride tired and wary of going too long or hard. I purposefully didn't bring running shoes or enough fuel to ride long. I planned on about 2hrs and that's it. It. No More. 27 and Done. I'm Tapering, remember?
The start of the ride was rough, I took a long time to warm up. But with 30+ cyclists in the group, all new roads to see, and hills ahead I was soon grinning like crazy. How could you not love this!?!?
The ride was described as "decidedly unhammerlike", and we kept it there. I rode with a few others also tapering for next weekend. My legs were too shot for hammering too much, but I managed up all the hills in granny gear just fine.
The only problem was on Huntersford Rd, where on a descent I slammed into a pothole. Too late to bunny hop or swerve, I hit it head on. BAM! Water bottle flew out. Loud clank from the bike. And the quickly recognized Pfffffffttttttt of a blown tire. Luckily JB stayed with me, and the tire was still OK. I was sure something else would break--frame, wheel, drivetrain. Luckily for the bird, just the tube. Luckily for me too!
As much as I love climbing, I hate descending! I'm a chicken for some reason on the big downhills, riding the brakes and being cautious. Guess that's not a bad thing, especially when curves, gravel, and other cyclists are around me.
I finished the ride wanting more, but knowing better. The others took off for a run and I longingly watched them take off. But 16+ miles in the past 2 days? Enough for me! Besides, I had to pee since the beginning of the ride and a gas station was still a few minutes away!
Monday, May 31, 2010
Sunday, May 30, 2010
Memorial Day weekend, part 2
RUN: 10.2 miles in 1hr 40 mins.
BIKE: abt 8 miles in 30 mins.
Although I was dumping water into me all yesterday afternoon and last night, I don't think I was caught up in terms of hydration. I debated my plans for the day. Not whether or not I would run, but when. Go early and beat the heat? Or go a bit later after I've had some time to drink more? I opted for the latter.
I was still burnt out with some mental fuzz, but after a few chores around the house I took off. It was a bit after 10am and already abt 85F. Hot and humid but a light wind and a few clouds to take the worst of it off. I left without a clear route in mind, but it didn't take long to realize that I needed to stay under trees and close to a water source. I decided my turn around would be the FP VC, 5 miles away.
I was wearing down by 2 miles, thirsty by 3, and pouring water over my head by 4. My right food started hurting (wore the blue Guides, apparently not rated for long runs) between the 1st and 2nd toes. This spot hurt from yesterday after riding, likely a carry-over pain.
The FP VC was 5 miles on the nose, and while there I ran into the woman from the Carondelet pool!! She was there with her family. I didn't recognize her at first, and in my loopy fatigue I struggled a bit to remember. What a surprise to see her again. And what an uplift for the run. One thing I love about this sport is the insta-friend, quick-to-find common ground I frequently encounter.
I didn't hang out long, I had to keep moving. For all the heat, dehydration, and misery I was feeling, I was feeling pretty good. I walked a few times when I needed to and didn't force the issue, but at the end of it all I was enjoying it. 10 miles came and went slowly, but they went!
I ended the session with just half hour on the bike, doing this one indoors just in case I did eventually run into problems. Mental fuzz, no other way to describe it. Slow thinking, walking into things, dazing out. My feet kept hurting, still between the 1st and 2nd toes. I thought about icing them, but didn't in the end.
One more day to the weekend!
NUMERICS: Weekly total: 13hrs 18 mins
SWIM: 6800y in 2.37hrs 3.86 miles!
BIKE: 112 miles in 6.42 hrs
RUN: 30 miles in 4.53 hrs
BIKE: abt 8 miles in 30 mins.
Although I was dumping water into me all yesterday afternoon and last night, I don't think I was caught up in terms of hydration. I debated my plans for the day. Not whether or not I would run, but when. Go early and beat the heat? Or go a bit later after I've had some time to drink more? I opted for the latter.
I was still burnt out with some mental fuzz, but after a few chores around the house I took off. It was a bit after 10am and already abt 85F. Hot and humid but a light wind and a few clouds to take the worst of it off. I left without a clear route in mind, but it didn't take long to realize that I needed to stay under trees and close to a water source. I decided my turn around would be the FP VC, 5 miles away.
I was wearing down by 2 miles, thirsty by 3, and pouring water over my head by 4. My right food started hurting (wore the blue Guides, apparently not rated for long runs) between the 1st and 2nd toes. This spot hurt from yesterday after riding, likely a carry-over pain.
The FP VC was 5 miles on the nose, and while there I ran into the woman from the Carondelet pool!! She was there with her family. I didn't recognize her at first, and in my loopy fatigue I struggled a bit to remember. What a surprise to see her again. And what an uplift for the run. One thing I love about this sport is the insta-friend, quick-to-find common ground I frequently encounter.
I didn't hang out long, I had to keep moving. For all the heat, dehydration, and misery I was feeling, I was feeling pretty good. I walked a few times when I needed to and didn't force the issue, but at the end of it all I was enjoying it. 10 miles came and went slowly, but they went!
I ended the session with just half hour on the bike, doing this one indoors just in case I did eventually run into problems. Mental fuzz, no other way to describe it. Slow thinking, walking into things, dazing out. My feet kept hurting, still between the 1st and 2nd toes. I thought about icing them, but didn't in the end.
One more day to the weekend!
NUMERICS: Weekly total: 13hrs 18 mins
SWIM: 6800y in 2.37hrs 3.86 miles!
BIKE: 112 miles in 6.42 hrs
RUN: 30 miles in 4.53 hrs
Saturday, May 29, 2010
Memorial Day holiday weekend opens
SWIM: 2.5 mile swim in NT lake, 1hr 27 mins
BIKE: 50 miles in 3hrs
RUN: 6 miles in 53.5 mins
This could take a while to summarize. But I'm tired so maybe it won't!
I slept in and had a fast breakfast. On top of that, I didn't drink much water in the morning. Plenty of opportunity, still didn't do it. This strongly contributed to what happens later.
The swim was fantastic, and went according to plan. I taped my ankle and it stayed in place. I had water and a gel between loops 2 and 3 which may have helped avoid cramps. I stayed calm, with a low HR and steady rhythm. My OWS abilities are a complete turnaround from last year. I'm not fast but I'm able to do it. On top of that, all I had to drink furing the swim was a few ounces of water.
The bike started about 40 mins after the swim. I needed time to get some fuel and water in me, and although I tried I probably didn't get enough. The ride started out slowly--I spotted a small chunk of rubber missing from my front tire. Who knows how long it's been there, but now that I knew I couldn't ride on it. But who carries a spare tire? Tubes, yes. Tires, no. The bike experts from BS/LS suggested the dollar bill fix--a piece of tough paper between the tube and tire to prevent the tube from expanding through the hole. So my Allstate Insurance card, a plasticy flexible paper was sacrificed for the repair. It expired Monday anyway.
As always, the flats were windy, always a headwind or crosswind regardless of direction. At least it seems that way. MC and TH were with me, and we set a comfy pace. My goal was to work on my bike-to-run nutrition. Of all the days to test a new a new sugar for the bike: CarboPro. 200 calories, 50g carbs, and nothing else. No protein, flavor, or electrolytes. I had it in my 2nd bottle, planning to use it in the 2nd half of the ride.
Between the wind and heat, I lost water fast. The aero bottle with cytomax emptied in the first half of the ride and I moved to the CarboPro. It did have a slight flavor, a blecky sort of bland pleasant-ness, if that makes any sense at all. If I were to try it again, I would have added a Nuun for flavor and electrolytes, but I don't think I'll be trying it again. It made me thirstier! It left my mouth dry and shriveled-feeling. That may have been due to the lack of salts in the drink. This was a problem. On top of that, I ran out of water. I carried enough for the planned ride (under 3 hrs), but gave some away to a rider thinking I'd be OK. And when the actual ride was closer to 3.5 hrs, I came up short.
Otherwise, everything was great. I'm still mashing a bit in the headwinds which had my feet hurting by mile 45. The tire repair held up. I thought my arms or back would be tired from the swim but they weren't. The only issue was the water situation. I was dry and had 5 more miles to go. Doesn't seem like much, does it? At the final turn, only 1.5 miles to go, my HR shot up to 170+ even though my effort didn't. My heart had that leaping feeling, a fluttery beat that was a combination of dehydration and heat and stress. When we got back to the truck, I was cooked. It wasn't a good time for a run, so we decided to skip the brick run and maybe get it in later when the heat of the day was off.
Water, water, water. I started dumping it in. But nothing coming out. Started eating Nuuns, grapes, and Powerade to get everything rebalanced. I was feeling better by 5pm and went for a run. I've already shown that I'm pretty resistant to dehydration, and that I can get pretty dry and still function. That's not a good thing, I'm not saying I'm proud of it either. But I ate some honey (tired of gels) and took off for TGP.
The honey didn't set well at first, but with some water the discomfort went away. I was feeling surprisingly good, and help a nice sub 9 pace. Waiting a few hours after the ride was the best decision, instead of a slog through the heat I instead had a strong run. By the time I finished, I was wiped with waves of heat coming off me. More water, water, water.
Still drinking water and more water. Still rebalancing. I messed up the nutrition today! What happened? Didn't start the morning off right. Didn't drink much around the swim. Didn't bring enough on the bike. All easily fixed, and I'm happy to have worked this out with a few months to go.
But didn't I learn this lesson already?
BIKE: 50 miles in 3hrs
RUN: 6 miles in 53.5 mins
This could take a while to summarize. But I'm tired so maybe it won't!
I slept in and had a fast breakfast. On top of that, I didn't drink much water in the morning. Plenty of opportunity, still didn't do it. This strongly contributed to what happens later.
The swim was fantastic, and went according to plan. I taped my ankle and it stayed in place. I had water and a gel between loops 2 and 3 which may have helped avoid cramps. I stayed calm, with a low HR and steady rhythm. My OWS abilities are a complete turnaround from last year. I'm not fast but I'm able to do it. On top of that, all I had to drink furing the swim was a few ounces of water.
The bike started about 40 mins after the swim. I needed time to get some fuel and water in me, and although I tried I probably didn't get enough. The ride started out slowly--I spotted a small chunk of rubber missing from my front tire. Who knows how long it's been there, but now that I knew I couldn't ride on it. But who carries a spare tire? Tubes, yes. Tires, no. The bike experts from BS/LS suggested the dollar bill fix--a piece of tough paper between the tube and tire to prevent the tube from expanding through the hole. So my Allstate Insurance card, a plasticy flexible paper was sacrificed for the repair. It expired Monday anyway.
As always, the flats were windy, always a headwind or crosswind regardless of direction. At least it seems that way. MC and TH were with me, and we set a comfy pace. My goal was to work on my bike-to-run nutrition. Of all the days to test a new a new sugar for the bike: CarboPro. 200 calories, 50g carbs, and nothing else. No protein, flavor, or electrolytes. I had it in my 2nd bottle, planning to use it in the 2nd half of the ride.
Between the wind and heat, I lost water fast. The aero bottle with cytomax emptied in the first half of the ride and I moved to the CarboPro. It did have a slight flavor, a blecky sort of bland pleasant-ness, if that makes any sense at all. If I were to try it again, I would have added a Nuun for flavor and electrolytes, but I don't think I'll be trying it again. It made me thirstier! It left my mouth dry and shriveled-feeling. That may have been due to the lack of salts in the drink. This was a problem. On top of that, I ran out of water. I carried enough for the planned ride (under 3 hrs), but gave some away to a rider thinking I'd be OK. And when the actual ride was closer to 3.5 hrs, I came up short.
Otherwise, everything was great. I'm still mashing a bit in the headwinds which had my feet hurting by mile 45. The tire repair held up. I thought my arms or back would be tired from the swim but they weren't. The only issue was the water situation. I was dry and had 5 more miles to go. Doesn't seem like much, does it? At the final turn, only 1.5 miles to go, my HR shot up to 170+ even though my effort didn't. My heart had that leaping feeling, a fluttery beat that was a combination of dehydration and heat and stress. When we got back to the truck, I was cooked. It wasn't a good time for a run, so we decided to skip the brick run and maybe get it in later when the heat of the day was off.
Water, water, water. I started dumping it in. But nothing coming out. Started eating Nuuns, grapes, and Powerade to get everything rebalanced. I was feeling better by 5pm and went for a run. I've already shown that I'm pretty resistant to dehydration, and that I can get pretty dry and still function. That's not a good thing, I'm not saying I'm proud of it either. But I ate some honey (tired of gels) and took off for TGP.
The honey didn't set well at first, but with some water the discomfort went away. I was feeling surprisingly good, and help a nice sub 9 pace. Waiting a few hours after the ride was the best decision, instead of a slog through the heat I instead had a strong run. By the time I finished, I was wiped with waves of heat coming off me. More water, water, water.
Still drinking water and more water. Still rebalancing. I messed up the nutrition today! What happened? Didn't start the morning off right. Didn't drink much around the swim. Didn't bring enough on the bike. All easily fixed, and I'm happy to have worked this out with a few months to go.
But didn't I learn this lesson already?
Friday, May 28, 2010
A Friday off
DAY OFF. From training anyway, I've got a long list of To Do's.
Well the day has finally come! One year ago I got the news that the lab was moving, it's been a long year but I wouldn't change it if I could. I learned a lot about myself in the last year!
I've been putting things off for the past 6 months that really need to be addressed. The first on the list is Me. Isn't that funny to say, I'm already selfish enough to sacrifice everything else for training, and I want to focus on Me? But most everything I did had a Deadline hanging over it like a cloud. I'd go somewhere and be thinking "but I should be at work", and never really threw myself into what I was doing. I'm finally going to quit being stressed everyday with today's date hanging over my head. I'm going to get back into a normal schedule and relish what I'm doing. Quit eating in such a hurry, sleep peacefully, read a book, stuff like that. It's been a long year.
Next up is DH and family. Poor DH catches the brunt of my stress every single day. He's probably glad to be in NY right now! My family just doesn't hear from me much. And I have so much to say!
Right up there with family is friends. Friends beyond training with them. Actually spending time with them. Last nights's swim and dinner was exactly what I needed. They remind me of who I am, who I want to be, and why I enjoy multisport so much.
Not to be ignored is the house. So much work there, all put off since January. The list for the house is overwhelming, but at least it doesn't have a deadline.
Well the day has finally come! One year ago I got the news that the lab was moving, it's been a long year but I wouldn't change it if I could. I learned a lot about myself in the last year!
I've been putting things off for the past 6 months that really need to be addressed. The first on the list is Me. Isn't that funny to say, I'm already selfish enough to sacrifice everything else for training, and I want to focus on Me? But most everything I did had a Deadline hanging over it like a cloud. I'd go somewhere and be thinking "but I should be at work", and never really threw myself into what I was doing. I'm finally going to quit being stressed everyday with today's date hanging over my head. I'm going to get back into a normal schedule and relish what I'm doing. Quit eating in such a hurry, sleep peacefully, read a book, stuff like that. It's been a long year.
Next up is DH and family. Poor DH catches the brunt of my stress every single day. He's probably glad to be in NY right now! My family just doesn't hear from me much. And I have so much to say!
Right up there with family is friends. Friends beyond training with them. Actually spending time with them. Last nights's swim and dinner was exactly what I needed. They remind me of who I am, who I want to be, and why I enjoy multisport so much.
Not to be ignored is the house. So much work there, all put off since January. The list for the house is overwhelming, but at least it doesn't have a deadline.
Thursday, May 27, 2010
Finally got a Thursday swim in
RUN: 6.5 miles in 53:30 an 8:15 pace. Very tired at the start, but near 4.5 miles I started to pep up.
SWIM: OWS at NewMelle, 3 loops estimated at 400y in 25 mins.
A very mixed up day. It started with getting up early to take DH to the airport then going straight to my run, then going straight to work. In the mix up, I forgot to pack a recovery meal! So I stopped at a cafeteria only to find pancakes, bagels, muffins...and hard boiled eggs! Next to that big fat strawberries! I had $5 in my pocket so I grabbed 2 of each. Near the checkout, they had Odwalla bars for $1.50, I briefly debated this but grabbed one anyway. I had a long morning ahead and no lunch either. My breakfast was $4.99!!! Why do I get punished like this for eating healthy?!?
And why did I pay $1.50 for an upset stomach?!?
The Odwalla did not set well. I've eaten them recently with only some issues, but this one combined with the bad schedule and stress didn't set well. G*d damn that sucked! As a result I was anxious, buzzy, unfocused, ugh, a long afternoon. Then I had to be home to let the roofers back in. I got home and had a bad lunch that didn't help me to feel anybetter. It took a few hours to clear up.
The run was great, we had a big group and 3 new people. I laugh to think that I couldn't hold on to that pace alone, or could I? I should sign up for a 10K and find out.
The swim was out at the NM quarry. Nice to see once, but too far to drive for such a short swim. My goals were more social though, it was an opportunity to catch up with friends that I've been cutting short lately. I've been saying "once this lab thing is wrapped up...". Well, this lab thing is wrapped up!
SWIM: OWS at NewMelle, 3 loops estimated at 400y in 25 mins.
A very mixed up day. It started with getting up early to take DH to the airport then going straight to my run, then going straight to work. In the mix up, I forgot to pack a recovery meal! So I stopped at a cafeteria only to find pancakes, bagels, muffins...and hard boiled eggs! Next to that big fat strawberries! I had $5 in my pocket so I grabbed 2 of each. Near the checkout, they had Odwalla bars for $1.50, I briefly debated this but grabbed one anyway. I had a long morning ahead and no lunch either. My breakfast was $4.99!!! Why do I get punished like this for eating healthy?!?
And why did I pay $1.50 for an upset stomach?!?
The Odwalla did not set well. I've eaten them recently with only some issues, but this one combined with the bad schedule and stress didn't set well. G*d damn that sucked! As a result I was anxious, buzzy, unfocused, ugh, a long afternoon. Then I had to be home to let the roofers back in. I got home and had a bad lunch that didn't help me to feel anybetter. It took a few hours to clear up.
The run was great, we had a big group and 3 new people. I laugh to think that I couldn't hold on to that pace alone, or could I? I should sign up for a 10K and find out.
The swim was out at the NM quarry. Nice to see once, but too far to drive for such a short swim. My goals were more social though, it was an opportunity to catch up with friends that I've been cutting short lately. I've been saying "once this lab thing is wrapped up...". Well, this lab thing is wrapped up!
Wednesday, May 26, 2010
Quit raining on me
SWIM: 1200y in 30 mins
BIKE: 24 miles in 75mins, 4th TT and a 2010 PR of 24:41 (2009 PR was 24:31)
Now that my normal pool is closed, I have to scout around for a replacement. The next nearest Y is the brand new Carondelet facility, which according to my sources only has 3 swim lanes. This is reduced to 1 swim lane when an aquatics class is in session, as it was when we arrived. So one swim lane with 2 swimmers. Not that crowded, in my opinion.
I flagged down one swimmer, she was cool with circle swimming. The second swimmer? A flat-out NO. What? Seriously? It's not like there are already 3-4 swimmers. How hard can it be to share? I asked why, discussed it, and in the end persuaded her to at least try circle swimming with me. Turns out she hates swimming with old people who don't know how to circle swim, can't say I blame here there, but do I look like an old person? I promised that if was really so bad, so horrible, she could tap me and I'd get out. She was willing to try this. And I never got tapped out. It all went fine. In fact, I never really saw the other swimmers or had to change pace to accomodate them. Went rather smoothly, if I may say so myself. She seemed to realize this, and later apologized while still complaining about the lack of lanes. However, she did it loud enough that those in the aquatics class took note. I smiled and tried to give the impression that I really didn't know this women. Wasn't hard to do, I really didn't know her, but the angry looks went to both of us anyway. In the end, all of this discussing reduced a 45 min swim to a 30 min swim.
While she was apologizing, an older women jumped into the now open lane. The apologist gave me that look of "have fun with her" and left. Confident that I could work around one other swimmer without problems I took off. My new lane neighbor was taking her time, resting at each wall, and had a wide froggy-stroke that threatened my hydro-space. Nothing I haven't seen before. Until about 4 laps in I suddenly swim right into her! As in full freestyle speed, mind wandering and thinking about the argumentative swimmer, SMACK. The quick stop in the shallow end brought my knee down against the bottom of the pool. And I was sure I hit her pretty hard. I came up spitting out the water I inhaled, and she said "Oh, I thought we were circle swimming!". I see know why circle swimming with old people is best avoided. So much for my 20x100y workout.
The ride was later in the day, when storms were popping up everywhere. The skys were clear as I drove out, but quickly clouded up about 5 miles from the site. The phone weather showed red/yellow/green swirling everywhere overhead. The wind picked up and rain started. The sky to the east threatened rain, while off to the west the sun was shining! Are we crazy for waiting an hour in the parking lot to see if the sky would clear? Probably. Did we get a good ride in anyway, with light rain? Yuppers! In fact, I have a 2010 PR of 24:41. There was a bit of headwind on the way out, a light tailwind on the return. One goal I had for tonight was to not do a "J" ride, with all the energy output at the begining and at the end. I'll have to look at the Garmin to see how that worked for me.
BIKE: 24 miles in 75mins, 4th TT and a 2010 PR of 24:41 (2009 PR was 24:31)
Now that my normal pool is closed, I have to scout around for a replacement. The next nearest Y is the brand new Carondelet facility, which according to my sources only has 3 swim lanes. This is reduced to 1 swim lane when an aquatics class is in session, as it was when we arrived. So one swim lane with 2 swimmers. Not that crowded, in my opinion.
I flagged down one swimmer, she was cool with circle swimming. The second swimmer? A flat-out NO. What? Seriously? It's not like there are already 3-4 swimmers. How hard can it be to share? I asked why, discussed it, and in the end persuaded her to at least try circle swimming with me. Turns out she hates swimming with old people who don't know how to circle swim, can't say I blame here there, but do I look like an old person? I promised that if was really so bad, so horrible, she could tap me and I'd get out. She was willing to try this. And I never got tapped out. It all went fine. In fact, I never really saw the other swimmers or had to change pace to accomodate them. Went rather smoothly, if I may say so myself. She seemed to realize this, and later apologized while still complaining about the lack of lanes. However, she did it loud enough that those in the aquatics class took note. I smiled and tried to give the impression that I really didn't know this women. Wasn't hard to do, I really didn't know her, but the angry looks went to both of us anyway. In the end, all of this discussing reduced a 45 min swim to a 30 min swim.
While she was apologizing, an older women jumped into the now open lane. The apologist gave me that look of "have fun with her" and left. Confident that I could work around one other swimmer without problems I took off. My new lane neighbor was taking her time, resting at each wall, and had a wide froggy-stroke that threatened my hydro-space. Nothing I haven't seen before. Until about 4 laps in I suddenly swim right into her! As in full freestyle speed, mind wandering and thinking about the argumentative swimmer, SMACK. The quick stop in the shallow end brought my knee down against the bottom of the pool. And I was sure I hit her pretty hard. I came up spitting out the water I inhaled, and she said "Oh, I thought we were circle swimming!". I see know why circle swimming with old people is best avoided. So much for my 20x100y workout.
The ride was later in the day, when storms were popping up everywhere. The skys were clear as I drove out, but quickly clouded up about 5 miles from the site. The phone weather showed red/yellow/green swirling everywhere overhead. The wind picked up and rain started. The sky to the east threatened rain, while off to the west the sun was shining! Are we crazy for waiting an hour in the parking lot to see if the sky would clear? Probably. Did we get a good ride in anyway, with light rain? Yuppers! In fact, I have a 2010 PR of 24:41. There was a bit of headwind on the way out, a light tailwind on the return. One goal I had for tonight was to not do a "J" ride, with all the energy output at the begining and at the end. I'll have to look at the Garmin to see how that worked for me.
Tuesday, May 25, 2010
Tuesday's double
BIKE: 1hr 40 mins, abt 30 miles. 3x17:30 mins at 70-75%, 75%, and 80+%. Rest 3:30.
RUN: 68 minutes, about 7.5 miles. 4x1200 speedwork at 10K goal pace.
The bike was indoors to get the intervals done. Someday I'd like to drive somewhere to do these, maybe in the next few weeks of down time I can.
The run was my 3rd speedwork session. I think if I had known it was 3-5 x 1200 I would have skipped! I did 3 intervals, averaging about 5:40-5:50 per interval and slowing with each one. My legs were rubbery after the long ride on the weekend. Everyone was sharing stories about the hot weather and races, and if they turned out for speedwork then I should too. I did the 4th interval much slower, otherwise I wouldn't have done it at all.
RUN: 68 minutes, about 7.5 miles. 4x1200 speedwork at 10K goal pace.
The bike was indoors to get the intervals done. Someday I'd like to drive somewhere to do these, maybe in the next few weeks of down time I can.
The run was my 3rd speedwork session. I think if I had known it was 3-5 x 1200 I would have skipped! I did 3 intervals, averaging about 5:40-5:50 per interval and slowing with each one. My legs were rubbery after the long ride on the weekend. Everyone was sharing stories about the hot weather and races, and if they turned out for speedwork then I should too. I did the 4th interval much slower, otherwise I wouldn't have done it at all.
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