Cyclo-X 2:00:00 [2] 28.62 mi (4:12 / mi)
ahr:128
This was a hilly ride, I forget how many hills there are. Classified as an intensity level 2 given the hills. Miller, Olin, Ives, Fox, Fish, 291, Cotes, Mitchell, Korber, Goggins, Cotes, 274, Korber, Thompson, Powell, Glass Factory, Whitaker, Fox, around the park.
Note
Great podcast I listing to while traveling:
http://fasterskier.com/fsarticle/nordic-nation-ste...
Of note, 90/10 split between below threshold training/interval training based on time, at threshold training is worthless (FYI, not the training technique promoted by Armstrong/CTS). Intervals need not be max effort, slightly below max and longer may be more effective.
Paraphrased Norwegian saying: You must make the cake before you eat it. Interpreted as you must do the easy distance (making the cake) before you can do intervals (eating the cake). So the more distance you've done, the more cake you have to eat.
A quick check of my log shows I can probably double my intervals, but I need to track down where my level 3 comes from, I think it is orienteering races where I'm unable to run full speed...