Planned a tempo ride this morning and wanted to do two twenty minute intervals at my target race pace (18 mph) on the rollers. I could not get the speed to 18 and averaged only about 16 for those intervals but made it through and will work to get stronger and increase my speed.

15 Mile Tempo Ride @ 01:05:00

WU @ 00:15:01
108a, 118m

Lap 1 @ 00:20:03
136a, 147m

5 Minute Recovery

Lap 2 @ 00:20:04
137a, 147m
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Ran around Greenlake after work and definitely felt tired.

3.1 Mile Run @ 00:28:31
138a, 148m

CORE
5 x 15 Crunch on Ball