Biking (Spin class) 2:10:00 [3]
Solid, tough class. Felt like I might not be able to hold it, but battled through and got it done, barely. At the end the coach said that if you barely got it done, you did it just right.
8 x (2 min E3-E4 cusp "sweet spot", 30 sec top of MAP)
8 min rest
Again, same 8 x (2min, 30 sec)
Averaged 208 W on the first one which was about right. 205 W on the second one, it felt a lot harder
8 min rest
5 min MAP, 5 min rest
4 min MAP, 4 min rest
3 min MAP, 3 min rest
10 min cool down spin
Max watts 598W
Felt pretty tired walking up the stairs after; haven't felt that in a while.