Did a relatively short, but intense, ride today: 24 miles (out and back). At the turnaround, I did 10 miles of 1 mile hard, 1 mile easy. Really pushed the hard miles! Legs were screaming! Overall time wasn't impressive (1:26:46), but I wasn't concerned with it. Oh, and I kept up with my average of consuming one flying bug per ride. A little extra protein never hurt anyone, right?
I'll probably do a long, easy run tomorrow. Next week...hill repeats on the bike!