Warm-up
1 set of 2 min zone2, with zone 3 efforts, 2,4,6,4,2 min - 286,275,280,278,276 watts
then 1.5 min zone 3 60-70 cadence, .5 min zone 5 90+ cadence, 2 min recovery, 4 sets
cool down
45 min recovery spin yesterday
Thursday, January 15, 2009
Power Class #12
Tired today, legs felt it too but still performed. (SufferFest 3.0 day 1)
Warm-up
1 set of 2 min zone2, with zone 3 efforts, 2,4,6,4,2 min - 286,275,280,278,276 watts
then 1.5 min zone 3 60-70 cadence, .5 min zone 5 90+ cadence, 2 min recovery, 4 sets
cool down
45 min recovery spin yesterday
Warm-up
1 set of 2 min zone2, with zone 3 efforts, 2,4,6,4,2 min - 286,275,280,278,276 watts
then 1.5 min zone 3 60-70 cadence, .5 min zone 5 90+ cadence, 2 min recovery, 4 sets
cool down
45 min recovery spin yesterday
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