I did 10×1 minute, 1 between at 489, 507, 524, 506, 497, 499, 486, 498, 483, and 483 followed by 4 x30 seconds at 585, 573, 567 and 528; pretty tired by that last one so I stopped and road at home for a bit.
Power Intervals
I did 10×1 minute, 1 between at 489, 507, 524, 506, 497, 499, 486, 498, 483, and 483 followed by 4 x30 seconds at 585, 573, 567 and 528; pretty tired by that last one so I stopped and road at home for a bit.