Lunch: 11 miles, averaged 7:56. HR 160.
20 x 1’ On/Off + 10 x 30" On/Off
Warmed up 2 miles, during which a car slowed down behind me, which I ignored and then they said something partially audible. I ignored it, then got ticked, and tried to follow them. I only got in a few strides as it threw me completely off. The park was crawling with kids, but they were mostly away from the path. Weather was decent (70s, fairly dry). There was no extra recovery after the 1' effort and the 30" efforts stung a little. 5:50-5:35 for the 1's and 5:40-5:17 on the 30"s. Felt pretty good overall. 2.2 down.
PM: 20.1-mile ride. HR 127.
Easy spin on the Clinton River Trail. I had only been on the trail for running and only then short and infrequent. It is a mix of dirt, limestone, recycled tar, and tar. It is rough as you get out in the less wealthy cities, but it's a nice path overall. Great for a gravel bike. Lots of intersections. Raced a woodchuck to start things out. Lots of people, but wider than Paint Creek, so room to navigate. Had a great time.