Cycling intervals 45:09 [4] 17.9 km (23.8 kph)
ahr:157 max:171
This was TOUGH! I decided I was too tired to do my ride in the morning and that I could do it after the shop run. But because the fast group was doing hills, they didn't get back until after 7, so this had to be a bit truncated.
Kyhil and I did the GCN training video "Power & Torque - Passo Giau Ascent". It's basically 40 minutes of alternating 110rpm at 7/10 effort and 60rpm at 8/10 effort. Except I find the high cadence stuff harder than the low cadence ones so I probably flipped the effort levels.