Riverside (Morning):
Unfortunately I did not run Riverside this year, but I got (almost) everyone's 1-mile and 3-mile splits. Sorry Andy about your 1-Mile time.
However, I did do a hard bike workout today, made even more difficult by the fact that I had to do it alone.
15 min warmup -> 10 on, 2 off, 8 on, 2 off, 6 on, 2 off, 4 on, 2 off, 2 on, 2 off -> 10 min cooldown
Averaged about 130 RPM, 190 HR on the hard parts, 110 RPM, 150 HR on the "easy" parts. Did 21.80 pseudomiles total.
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Chief, 130 RPM/190 HR was basically perfect intensity for this workout. I'm glad you have the focus to tough out a hard bike workout like this solo. Good work-- this should be the last one of these (knocking on wood).
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