I subbed the 8:15 am spin today and we did a lot of 30 second, 1 minute and 3 minute efforts. Power was 500+, 400+ and 300+ on these.
At lunch I hit Ault Park for some intervals of 5×1 minute and 5×30 seconds at 515, 528, 531, 511 and 520 followed by 637, 627, 621, 615 and 602.
Will be doing my 55 minute strength class later today.
Looks like i have 6×45 seconds, 15 off x 3 sets later in the week. Fun!
todays file….NP 354 for 32 minutes
