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.