Ride long on trainer
2:30 41.8 miles on pure torture on the bike trainer. Thank god I have 3 seasons of Robot Chicken to watch while riding :P
I didn't want to ride an even effort so I broke it up like this:
30 min warm up
2X10 min as 3 min hard fast cadence, 3 min next gear up, 1 min 1 gear up, 1 min standing, 2 min easy.
10 min moderate ~ 70%
Repeat 2 more times
Finish last 20 min in zone 3
Run on the track at the Rec center cuz it was raining cats and dogs outside
30 min 3.7 miles
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