Ack, that's coming up fast! While I've gotten some good results from concentrating on my running so far this year, I feel like my cycling and swimming are way, way behind where I was last year. I don't have hills nearby to train on, but I was able to get Buttercup out on the roads for some 26 miles of interval work. Here's what it looked like - every 2 miles I did a quarter-mile pickup in the cadence and pushed the intensity. That got me 10 good little bursts of intensity, with a bonus right at the end!
Uh, that first little dip in the speed at the beginning was where I fell over while clipped in again today while stopping for a stop sign before turning onto the busy highway through town. Good thing there wasn't a car behind me. Sigh. I hope that's my only clipped-in-fall for 2007, in the books. And I hope my legs confuse interval training with hill work.