Last Thr workout was a pyramid workout 1-2-3-4-5-5-3-2-1 min intervals at maximum effort for length of interval. Matt, Mathew, Vicki and I were out for the morning workout.
Things exploded as soon as Mathew took his first pull at 30+mph…Matt and I were just able to hang on and survive for the next 2-hours of crushing intervals down to Sac State and back on the bike trail. It’s always interesting to look forward to the longer intervals just so the pace lessens 
This Tuesday we were up FA Rd. with Matt, Mathew and myself. Matthew came to “play” again and soon set a high tempo that we tried to match…I knew I was done at the bottom of the last climb up to Indian Hill and watched Matt and Mathew dissappear up the climb…Mathew won the hill sprint-Matt said he was going all out at the top but couldn’t match the power over the last 50-feet. On the way back we were doing pulls 28-32 mph with a nice attack at the fire station. Coming into the finish I was pulling to the 200-foot point when Matt and Mathew flew past headed to the finsih line…Mathew took the finishing sprint as well.
Great workouts this last two blocks…I took the weekend off as a recovery period and my legs were definitely feeling better Tuesday…
looking forward to Thursdays workout…will be doing 5-min z4-5 intervals on the bike trail…7am-9am…come play if you can!
Rob