Wednesday, March 18, 2009
After I leave my place of employment, it takes me 17 minutes to get the the Cranston bike path off of Park Ave. By this time I'm usually warmed up and feeling ready to work. The bike path takes about 25-30 minutes to reach the end- perfect for a block of 1:00 intervals. (the path is empty- it's okay to go a little fast in March) With the occasional intersection, you have to use some discretion about how long to work and how long to rest. My rule is that these "FT +10%" efforts should be more than 1:00 but less than 2:00. For recovery, I go with 1:00 maximum. The variability makes it more challenging. Once I'm at the end of the bike path, after doing 12 of these 320w intervals, I get onto route 117 and take 10:00 of recovery, and then I do it all over again, all the way to the top of the hill that's about a mile before you reach route 102. That's another 10 intervals down, and I double up on the very last one, doing a solid 2:00 of puke-tastic effort. I recover for a few minutes and do 20:00 of tempo all the way home, in the twilight of dusk. T'was a cold ride to work today, but it looks fantastic outside right now. Rain tomorrow?