I slithered out of work early today. Maybe being there at 6:45 and only taking a half hour for lunch has something to do with it. The intent was to get a tempo workout done before it started raining.
Got home, nibbled some Cliff bar bits, and got ready for the ride, and was on the road shortly after 5.
20 min, warmup down 37 st to 22X
4 x 10 min tempo then 5 min ez, head out and back along 22X
10 min cool down
What does tempo mean? I couldn't remember what it meant last time. So I interpreted this as meaning "pedal pretty darn hard, certainly faster than my usual pace." I wanted to keep cadence up and heart rate up in high 130's during tempo sections.
I made it out to just past where 22 South turns left, to the top of the hill where it turns into a 2 lane highway in almost exactly 45 minutes, and was back home at 92 minutes. Considering there was a bit of a headwind on the way back, and my legs were starting to get tired, that's pretty good. There and back was almost exactly 40 Km, for just a hair over 26 Kph average speed. Average cadence 84 rpm. That's a bit better than my usual pace on that road. And I didn't get rained on!
Total 90 min, plus some stretching after, and more stretching before bed.