feeling better, and it was in the mid 40’s, so I headed out to do these; each set of times represents 60, 45, 30 and 15 second efforts with the same time between (60, then 45, then 30, then 2-3 minutes between sets): 512/567/569/624, 529/537/586/661, 534/515/584/647, 508/514/569/651, 513/522/602/630…avg cadences between 97 and 102….NP for 55 minutes at 340.
