Cycling (HIIT VO2) 1:29:50 36.0 km (2:30 / km) +515m2:20 / km ahr:137 max:174 102c shoes: CDL
Laps
warm up
3 sets of what they call Russian Steps
efforts of 15, 30, 45, 60, 45, 30, 15 seconds, starting every 60 seconds.
effort zones achieved were 7, 7, 6, 5, 6, 6, 7
lap 5 - 3 mins VO2 backed up with 3 mins Threshold
warm down.