Bike 1:20:18  26.13 mi (3:04 / mi) +1089ft 2:57 / mi
Long Warm-up On a relatively flat course, complete 3 work intervals that are 15minutes long. Build to zone 4 on each work interval. Recover for 5minutes after each interval, HR needs to drop into E2. Long Cool down.
Cadence during work please keep at 75-80! Big gear ring! This is strength development!