Spinning 2:10:00 [3]
I've missed logging a bunch, but I will start up again.
40 min warm up then
6 x (2:15 E3, :15 MAP)
5 minutes easy
6 x (2:15 E3, :15 MAP, both done in lighter gears, higher cadence)
5 minutes easy
5 x (30 sec mid- MAP, 30 sec easy)
5 minutes easy
6 x (2:15 E3, :15 MAP, in gears of your choice)
I felt great until the last 15 minutes where it was hard to remain in E3. It took some digging to keep the zone. The 30 second MAP effort mid-class was also hard.