Ford Road - 20s anaerobic intervals and Track L3

Yesterday was 20 second anaerobic intervals... One every five minutes for an hour... Done with 53x13 gear, start at low speed,  push as hard as possible for 20 seconds... A lot harder than it sounds... 

Tonight out to the track. Mostly L3 in a small group... Pushing up to a few sets of 7-8 laps on the front at about 42-43 km/h. Then as group slowed down, three take-a-laps (drop down from blue and sprint until you catch the group again...)

Track legs starting to come back. The lead outs at 42-43 for 7-8 laps felt comfortable.. much better than last month when I simply couldn't get up to speed without getting short of breath...

Fall season track racing starts Oct 3...