Interval 1:Duration: 20:01
Work: 268 kJ
TSS: 34.2 (intensity factor 1.013)
Norm Power: 223
VI: 1
Pw:HR: -0.43%
Pa:HR: 2.55%
Distance: 6.144 mi
Elevation Gain: 0 ft
Elevation Loss: 10 ft
Grade: -0.0 % (-10 ft)
Min Max Avg
Power: 0 303 223 watts
Heart Rate: 139 174 166 bpm
Cadence: 35 107 84 rpm
Speed: 9.5 20.4 18.4 mph
Pace 2:57 6:19 3:16 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 662 672 666 ft
Crank Torque: 0 526 224 lb-in
Temperature: 77 78.8 77.9 Fahrenheit

Interval 2:
Duration: 20:01 (20:02)
Work: 266 kJ
TSS: 33.8 (intensity factor 1.006)
Norm Power: 221
VI: 1
Pw:HR: -1.51%
Pa:HR: 1.68%
Distance: 6.097 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 0 327 222 watts
Heart Rate: 145 176 169 bpm
Cadence: 34 112 86 rpm
Speed: 10.9 21.3 18.2 mph
Pace 2:49 5:29 3:18 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 657 660 659 ft
Crank Torque: 0 543 218 lb-in
Temperature: 77 80.6 78.9 Fahrenheit

Entire workout:
Duration: 1:00:16
Work: 716 kJ
TSS: 89.4 (intensity factor 0.951)
Norm Power: 209
VI: 1.06
Pw:HR: 2.56%
Pa:HR: 7.05%
Distance: 17.487 mi
Elevation Gain: 0 ft
Elevation Loss: 20 ft
Grade: -0.0 % (-21 ft)
Min Max Avg
Power: 0 419 198 watts
Heart Rate: 96 176 159 bpm
Cadence: 30 115 84 rpm
Speed: 0 24.2 17.4 mph
Pace 2:29 0:00 3:27 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 657 678 664 ft
Crank Torque: 0 543 198 lb-in
Temperature: 75.2 80.6 78.2 Fahrenheit

Then jumped on the tredmill after yesterdays 12 mile run and ran 40 min all at EP and ended with 5 up  hill strides.  6-7% incline at 10 mph.  Will feel that in the am. 

Tomorrow brings 60 minute run and the main set being 4 one mile repeats.