Thursday morning ride: Matt, Mathew and Rob, bike trail, 15-min intervals, zone “as hard as you can go” for the time 
)…
We started the first interval at the Fish Hatchery with Mathew pulling 26-28mph for the first interval…I was just happy to hang on. I took the second pull dropping the speed down toward 23-24 with my legs dying over the last 5-min of the pull…my pull ended as we went under Watt Ave.
We then took about a 10-min recovery and “pit” stop before Mathew and I exchanged 5-min intervals all the way back to the Fish Hatchery again. Matt was sitting in getting ready for his next race Saturday…except for a couple of attacks along the way that made us groan.
We rode easy along the North side of Lake Natoma back until the flat section before Negro Bar…when Mathew did a massive pull at 30+ along the bluffs, with about 200-meters to go I jumped and pulled Matt to the bottom of the hill where he took off up the incline like a rocket….thats how to do a lead out!!
We were all happily tired after a great workout and wish Matt a great race!
Rob