300

I did my intervals on the way to work today instead of on the way home. It was a lot easier to do a controlled workout instead of trying to play the stop lights on the way home. I did a lengthy warmup (~50 minutes) and when I got to the canal, I did the set. Here's the workout on the way to work, notice how consistent the power output is compared to the rest of the ride.




I averaged over 300 watts (well, one was 299) for each interval and averaged ~240 for the set with the recovery included. It was a good workout and made for a morning ride of 30 miles and an evening ride of ~21.6 miles for the commute home. So it was 51.6 miles and roughly 3 hours for the day. Legs are tired tonight, but tomorrow morning I'll be back in the pool and on the treadmill for a 45 minute run. I may throw in an easy spin over lunch!