Track and a summer ride

5mi  Track today with Erica calling out the sprints. More of a bonus was I brought my bike for the forst of this summer’s 20 mi post rides. Track was good, I ran w/Erica on the intervals, always trailing especially on the 1000m and the 800m, I was 50m behind by the end of those. Walter came and ran with a knee brace, Chiara pressed through it also to finish a week of showing up from plenty of workouts.

1 mi warmup jog
1000m w/200m recovery
400m w/200m recovery
200m w/200m recovery
400m w/200m recovery
800m w/200m recovery
400m w/200m recovery
1000m w/200m recovery
600m w/200m recovery
1 mi cooldown jog.

No issues from the Benjamin school people about leaving a car there while we rode. Many were expecting rain so only Erica, Tanya an myself made the PGA loop. I never went over 21 mph while pulling – a comfortable but beneficial ride after the intervals.

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