Bike 1:10:09  20.54 mi (3:25 / mi) +1837ft 3:09 / mi
Long Warm-up On a relatively flat course, complete 2 work intervals that are 20minutes 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!