Cycling (Tri Douche 3433) 2:54:01 [3] 50.6 km (3:26 / km)
ahr:146 max:180
WU
10 x big gear spin ups (10 on 50 off)
6x (30sec E4, 30sec standing E4, 30sec E1)
Main set
2x (15min E3 + 5min E2)
3x (8min E3 + 1min E4 + 1min MAP + 5min E2) ***this was programmed as 10min E3 2min easy for the class. KL KB and I modified for less boring
WD
6x (30sec E4, 30sec standing E4, 30sec E1)
5x (1min E2 + 1min 100rpm)