Yesterday was the first day back after the Euro trip so I just wanted to get out and shake out the legs and see how much fitness I was able to maintain.
To keep it simple, I did the LaSalle park route (using ridewithgps.com instead of garmin becuase garmin site is down - I'll upload the data to garmin later for a lap breakdown and more accurate cadence/speed profiles).
Update: Garmin version of ride
It was all about being steady. The first 10K were done in ~21.5 minutes and included my having to navigate construction, stop signs, rolling little bumps and traffic before I got to the bike path proper. The next 10K were completely on the bike path. Flat, not busy, and a tailwind. Did that in ~18.5 minutes. Last 10K was the first 10K in reverse and did that in 21.5 minutes as well. Had a headwind so I kept the cadence and allowed my HR to creep up from 80% MHR to 86-88%.
Actually, the last 10k wasn't quite the exact reverse. The course is 32+K so the last 2+K are on a different lap and finished on the biggest bump. Had about 400m of 4% grade so I hit it hard, kept the cadence at 90 and ramped my MHR up to 185 bpm.
Looks like I'm ready for some real work.... Today I climb the Niagara escarpment in 3k, 4%, cat 4, repeat increments. ROWR!