D'Emonda. Mostly sunny & bright, warm - in the mid to high 70's, NNW winds @ 3-5 mph with gusts up to 12 mph, winds shifting to NW over the last 5-6 miles. I only saw one other rider out. Traffic was pretty light but picked up before Kaneland as school was letting out. First 23 miles was into the headwind but had a pleasant tailwind on the return from Burlington. A good workout ride: 5-6 15/20 second spin ups 5 X 6 X 30/30 HI/HC (30 total) 5 All out standing stomps in between sets. 5 X 120/60 HI/LC 5 X 120/60 HI/HC Almost the entire trip back from about Burlington Park was a Hi Intensity push with varying cadence, The trip North (Intervals) averaged 15.6 mph over 22.9 miles, Return trip South (TT) averaged 18.4 mph over 17.2 miles. Overall Average improved from 15.6 mph up to 16.7 mph.