I was going to bike in the morning but wussed out - wet roads and fog. I would have went (I can say that now), but I knew it was going to be a beautiful day so I went after work instead. Workout was 4 intervals - 3 mile, 6 mile, 9 mile and 12 mile with rest of 1 min, 2 min & 3 min. I seemed to get faster as I went - Did a loop course and did the loop twice so the terrain was very similiar throughout except the first interval had a disproportionate amount of uphill. Results:
3 9.40 18.62 mph
6 16:42 21.22 mph
9 26:43 20.21 mph (the longest hill on the loop hit this interval - good result considering)
12 34:17 21.00 mph
My perception was that I was not riding strong, but I am happy with these results.
I'm not sure if I am going to make it to the gym tonight for the rowing/burpees workout - will either substitute a workout or do it in the morning which is where I am leaning.