D'Emonda. Mostly sunny, warm and humid with mid 90's feels like temps, mild 4-6 mph winds variable from East to SE. Solo ride out of Cortland, rode through Maple Park, Elburn, Kaneville and Troxel. Lot of climbs with a visit to Johnson's mound and most of the return was overall uphill. Hard workout with the heat, did a water stop at the purple store in Kaneville and still ran out before the finish. One of my highest power numbers and Intensity Factors for an interval ride. My average speed not the highest but the trip up Johnson's Mound midway really f'd up the average - dropped from 18.4 mph to 17.7 mph. With a hard effort on the return, upped that back tup to 18.8 mph. This is why I train with power - average speed doesn't mean shit - it's all about the power. Power Stats: TSS: 165, IF: 85. Avg: 232W, Max: 1,236W, Norm: 240W, +1,000 ft climbing, first time with a 50/50 L/R average power in quite a while. Workout: Steady effort 11 minute warmup with 4-5 x 15 second High Intensity spin ups. 5 X 7 X 30/30's HI/HC; 90 second recovery after each 7 interval sets 5 All Out Stomps after each interval set; 90 second recovery after stomp and before the next set. Johnsons Mound: The hard part is only about .25 miles long but it's steep, averaging 7% with a max of +11% near the end. Power output 200 up to 650 watts and high cadence so I was gasping at the top. Mostly hard TT effort on return focused on speed, HI/HC, with minimal recovery between efforts, but I did probably 20 x 30/30 high speed intervals, from 20 mph at rest up to 23-26 mph on effort - biggest reason for high power numbers overall. I had 12% of the ride at Anaerobic Capacity, 7% at Aerobic Capacity, 8% at Lactate Threshold and only 36% at Active Recovery, so YES, a very hard effort workout!!! And, nothing to eat until after the ride, only 2 GUs during the ride and a cup of lemonade at the purple store (supporting a young capitalist at his lemonade stand). Leg 1 Into wind: 21.0 miles, 17.8 mph Avg Speed, 1:10:41, Avg Power: 238W Leg2 With cross/tailwind: 21.8 miles, 19.7 mph Avg Speed, 1:06:17, Avg Power: 226W