Mondays Workout

I subbed the 8:15 am spin today and we did a lot of 30 second, 1 minute and 3 minute efforts. Power was 500+, 400+ and 300+ on these.

At lunch I hit Ault Park for some intervals of 5x1 minute and 5x30 seconds at 515, 528, 531, 511 and 520 followed by 637, 627, 621, 615 and 602.

Will be doing my 55 minute strength class later today.

Looks like i have 6x45 seconds, 15 off x 3 sets later in the week. Fun!

                                            todays file....NP 354 for 32 minutes