Strong bike ride this evening. IG wanted a tempo ride tonight. Only 3 intervals, 4 minutes ez between. Did a 20 min warmup, then my intervals, then a cool down, then lots and lots of stretching.
131 avg heart rate first interval
136 avg heart rate second
139 avg heart rate third
I felt a bit tired at the beginning, and took it easy for the warm up, trying to keep cadence up, but effort light. Once I got started on the intervals my legs felt strong, and the whole ride felt fast. The "cooldown" was actually still pretty brisk, since the sun had gone behind clouds. I went about 37 Km in 80 minutes out 22X and back. Average cadance was 86.
The hard part about this ride was the bugs! Ick! I had to brush myself off when I got home. At one point I'd thought it had started to rain, but no, just a cloud of bugs. Saw lots of other people out for a ride.