SOLID effort tonight. Very happy with how I recovered over the past two days. Sunday the legs were rough and even walking up hills was painful. Yesterday the legs weren't too bad but I was tired in general. Today I felt great. Hammered out a productive day at work and hit the road bike feeling strong and ready for 3x20 intervals. Heart rate was very responsive, would kick up during extra hard efforts and LT felt normal at about 190 (maybe a beat low).
#1 - 3.97 miles, 1162' climb, 11.9 mph, 186 bpm avg (180-191 bpm)
#2 - 3.77 miles, 1139' climb, 11.3 mph, 184 bpm avg (179-190 bpm)
#3 - 3.73 miles, 1117' climb, 11.2 mph, 184 bpm avg (179-190 bpm)
Picked up HR too quickly on first interval, had trouble keeping it high at the end. Much more smooth for #2 and #3, and compared to last week's 3x20 did not spend nearly as much time standing today to keep HR up.
splits 2, 4, 6
http://connect.garmin.com/activity/33009043