Tempo ish session 15 min warmup at setting 4 (easy) 45 min tempo or marathon pace at setting 5 (24 km) 12 min cool down at setting 4
The easy pace was riding for time, the tempo effort was riding for distance. I noticed I was a bit slower than 3 min/mile with six minutes left, so I cranked up the effort for the last six to finish just under 45 minutes for the effort. It felt good.
Quick interval session. 15 min warmup at setting 4, then 3x (5 min at setting 6, 5 min recovery at setting 4). I worked up an impressive sweat in short sleeves and shorts in 1C clear conditions. The moon was bright tonight.