Got up early this morning to do my bicycle interval workout on the rollers. My bike's rear tire had a flat so I changed the tube and checked the tire for damage. I found nothing so I replaced the tube and started to roll. Within 15 minutes, the tire was flat again.

Took it to Gregg's and got it fixed after a couple of tries so I was able to get my workout in after work. Had a tough time hitting the lap timer while on the rollers so the intervals are not exact but I did improve my speed with each one.

As I write this, my legs are a little tired -- surprising because I really did not feel like this workout was this hard. It almost felt silly because I do interval runs like this workout and it felt like I was not working hard/long enough.

12.5 Mile Interval Bicycle @ 00:40:00
WU 5 Miles @ 18:92
110a 122m 115e
Interval 1 - 1 Mile @ 00:02:18
138a 153m 153e
.25 Mile Recovery @ 00:01:11
133a 153m 118e
Interval 2 - 1 Mile @ 00:02:11
144a 158m 158e
.25 Mile Recovery @ 00:01:38
130a 158m 112e
Interval 3 - 1 Mile @ 00:02:11
145a 161m 161e
.25 Mile Recovery @ 00:01:24
133a 153m 118e
Interval 4 - 1 Mile @ 00:02:08
147a 162m 162e
.25 Mile Recovery @ 00:01:25
137a 162m 117e
Interval 5 - 1 Mile @ 00:02:12
148a 164m 164e
CD @ 00:01:11
129a 164m 110e