This morning’s workout called for a bike ride with 2 x 15k intervals. This meant a pretty decent long ride as 15k is about 9.3 miles. I had a fair amount of time and the actual workout was 3x15k but I didn’t have quite that much time! After finishing the 2nd interval and recovery time of 5 minutes I did a third interval for what ended up being 4.4 miles just to get me home. <\/p>\n\n\n\n
I headed West towards Eden Prairie on the trails and then cut North on Baker Road after first crossing it and 62nd Street. There were some good hills on Baker Road and also some stop lights so it wasn’t a full on 15k interval, but still pretty dang close. I came back towards St. Louis Park on the Minnetonka LRT and varied between the gravel and the paved road. I probably could have kept going north to the Luce Line, but this ended up being a perfect distance for today. <\/p>\n\n\n\n
I hit 27.6 miles in 1:50:50. My two intervals were 34:03 and 34:28. The third interval of 4.4 miles was 17:51. <\/p>\n","protected":false},"excerpt":{"rendered":"
This morning’s workout called for a bike ride with 2 x 15k intervals. This meant a pretty decent long ride as 15k is about 9.3 miles. I had a fair amount of time and the actual workout was 3x15k but I didn’t have quite that much time! After finishing the 2nd interval and recovery time […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[624],"tags":[771],"class_list":["post-7300","post","type-post","status-publish","format-standard","hentry","category-bike","tag-bike"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1TK","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7285,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07082019-crossfit-bike\/","url_meta":{"origin":7300,"position":0},"title":"07082019 – CrossFit & Bike","author":"crossn81","date":"July 8, 2019","format":false,"excerpt":"Got up early for 5:30am CrossFit and it felt great. We did handstand practice, something that I still need work on getting up into the handstand. We then did 5x8 Deadlifts at 60% so I did 185. 8 reps is a lot. I've not deadlifted in awhile so I'm sure\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7314,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07152019-bike\/","url_meta":{"origin":7300,"position":1},"title":"07152019 – Bike","author":"crossn81","date":"July 15, 2019","format":false,"excerpt":"Today was a max distance effort on the bike. After warming up it would be 3 minutes hard, 3 minutes easy for 60 minutes (so 10 rounds). The Vivoactive again handled this perfectly. 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Today's short interval work was a nasal only breathing for 6 x 2:00 with 1:00 rest in between.\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7306,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07112019-bike-swim\/","url_meta":{"origin":7300,"position":3},"title":"07112019 – Bike & Swim","author":"crossn81","date":"July 11, 2019","format":false,"excerpt":"Today's bike called for some interval work again. It is hard to know how far I can go in the time allotted. The kids have a 90 minute class, so I have just under that. I had forgotten that the bike computer wasn't working until I started out again. It\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":327,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-10\/","url_meta":{"origin":7300,"position":4},"title":"Marathon Training: Week 10","author":"crossn81","date":"August 11, 2008","format":false,"excerpt":"This was a pretty good week of training overall.\u00a0 The weather finally cooperated for the most part with only a few humid days and many excellent nights.\u00a0 My in-laws came in Monday night and left on Saturday night so we had plenty of touristy things to do around town.\u00a0 We\u2026","rel":"","context":"In "Marathon"","block_context":{"text":"Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/marathon\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/images\/10.JPG?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1559,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/tcm-training-week-11\/","url_meta":{"origin":7300,"position":5},"title":"TCM Training Week 11","author":"crossn81","date":"August 17, 2009","format":false,"excerpt":"Steady as she goes - making progress. 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