Bike Intervals at Rock Cut State Park

Today's weather was pretty nice. IronCraig http://schlawin.blogspot.com/ and I did some intervals at Rock Cut State Park. The workout was suggested by local triathlete Ian Linnabary. We did 3 interval laps around the park at Time Trial intensity. Here was our workout:

1. 45:00 leisurely ride from our neighborhood to the park.
2. Lap 1 around the park = 12:06, short rest and recovery
3. Lap 2 around the park = 12:13, short rest and recovery
4. Lap 3 around the park = 12:15
5. 45:00 leisurely ride from the park to our neighborhood.

Total Bike Distance = 36.5 miles