12.00 mi in 00:50:00 hours at 14.40 mi/h on Specialized Vita. [Cycling] just went up and down the road before i had to be into work. legs were tired from yesterdays work out. sucks to be out training on your own.
21.00 mi in 01:20:00 hours at 15.75 mi/h on Specialized Vita. [Cycling] easy ride today with some miles still, was strong head wind for the first 5 and then a side wind for the next five and that just put me off for the rest of the ride.
28.00 mi in 01:37:00 hours at 17.32 mi/h on Specialized Vita. [Cycling] I did interval training today, took it easy out to the island and then did 1 min on and 3 min rest out into the head wind and then on the way back did 2 mins on and 3 min off since i had an amazing tail wind that picked my average up about 2 miles an hour. my max speed for sprints out were about 24 on the way back in it was 28. legs were pretty dead afterwards, good work out.
12.00 mi in 00:45:00 hours at 16.00 mi/h on Specialized Vita. [Cycling] took it easier today, went out with matt and just had fun, did a sprint into a head wind and got 27, not too bad to me.
