Good Weekend of Tempo

Sat 7am Ride.
For once, I was up early and ready for the 7am ride, although getting up at 5:15am is way too early. Since I was really early, I rode Mass twice and then caught the ride coming down Sangamore. Clara Barton wasn't too bad, but once we got back onto MacArthur Agent Hulk (AKA Agent PromoNight Party Guy) and Josh set a pretty wicked pace of 27-18 MPH before we started up Anglers. Lots of folks were commenting on the up tempo set before the climb. Any how, I just missed the main group breaking away about halfway up Anglers and I was in a the second group of about 5 riders. I was thinking about trying to bridge up, but I'm not really ready yet this time of year to but in major efforts. Our little group stayed together going down GF Park, and we were maybe 15 seconds behind the lead group. We stayed together almost the entire way out of the park, I was trying to maintain a constant output. I attacked near the VFW Bldg, and went hard up the last section coming out of the park and was first. The rest of the ride was at a good tempo.

Sun (Missed the BP Shop Ride)
My nephew, Jess, was down from NJ for for hockey games on Sat and Sun. I got up at 6:50 to go to his 7am game at Rockville. Got there around 7:25. Game was about halfway through. Got to see Jess score a goal (althought, puck never completely crossed the goal line, I was right behind the goal, and had the perfect view).
I was finally able to get out on the road about 1pm. My plan was to do some 4-8m intervals at threshold, but was undecided about going to HP or GF Park. I decided on GF Park since its closer and I can get some good hill intervals in. My plan was to the following intervals: up Mass Ave, two intervals on MacArthur, up Anglers and then several intervlas up GF Park. The intervals along MacArthur hurt since these were into a stiff headwind. I also saw a bunch of teams out riding south of MacArthur. And, I think I saw Jessie on his new bike. I wound up doing 5 intervals on GF Park and two intervals on Mnt Gate. I did these in my small ring and tried spinning as high a cadence as I could. My speed wasn't as high as I know I can go, but because I was spinning, they really hurt.

On the way home, I stopped at the gym for a quick core workout.