Bike ride with my dad to a bike path just out side of Edinburgh I did 3 sets of 15 second sprints with 45 seconds riding inbetween then 18 minutes riding up and down waiting for my dad then back home
Rollers normally warm up then I did a sprints pyramid 10 second 15 20 30 45 and 60 second sprints with the same rest inbetween then they saw what my max rpm could be I got 195
Lasswade athletics to warm up 4 laps of football pitch then some drills to warm up then I did 10 200m my times were 36 36 36 35 36 36 34 35 34 34 after that we did 6 laps of football pitch then some stretching to cool down