Intervals and Landmarks

Saturday morning of Memorial Day weekend was perfect for a hard training ride -- overcast with a bit of coolness to the air.  With Bike Virginia in a month, and RAGBRAI in two, I needed to work.  So I decided to add interval training and some miles to my normal route.  I didn't have my heartrate monitor -- the disappearing chest strap has disappeared again, so I decided to do 3 sets of 5, 30 seconds on and 60 seconds at pace.  I was cruising at around 18 mph, so I decided my pace speed would be 17, with all out for 30 seconds.

I did the first set on the Oxford Road after a warm up.  My top speeds during this set were 21 plus.  Remarkable how pushing 3 additional mph for 30 seconds can be totally exhausting.  Did the second set on the Island Creek loop, same interval and pace.  Took the third set at around mile 38 -- east of Route 50, where the fields are larger, the wind stronger, and the terrain actually rolls a bit. Plus, the sun had come out -- a beautiful, but warm day.  Gave myself 2 minutes between intervals, and was totally spent by the end.

Overall the ride was great -- took a few extra loops from the standard 40 to come in at around 45 miles.  The ride starts with the ride through Oxford, the Island Creek loop, into Trappe.  Some familiar landmarks:  the Oxford-Bellevue Ferry, the white horse near Trappe Landing, and the three silos outside of Trappe. 

When I crossed 50 at Trappe, the landmarks were less familiar and helped remind me of the route.  There was the Pleasant Cemetery, Realizm Taxidermy (yup, with a "z."  Wonder where Post-Modern Taxidermy has set up shop), the Antique Shop in Bruceville ("Stain Glass"), and the abandoned house on Manadier Road, near Landing Neck Road.   Here's the route; photos to follow, perhaps.
http://www.gmap-pedometer.com/?r=3771135 

Sunday was a day with friends, and no ride.  But Monday I did the standard Oxford/Island Creek loop 35 miler, again with three sets of five intervals.  I felt strong on Monday, better than I did on Saturday, and did all three sets at 30 seconds on, 60 seconds pace.  Exhausting but seems to be producing results.  I did the group Travillah ride today (Western Shore), with full hills, and held my own with the fastest person in the group.