6:15 Exercise Bike (StarTrac) 22.05 miles, 75 min
5 min L8, 10 min L9 warmup
10 min L10, L11,
5 min L12, 4 min L11, 1 min L12
5 min L9 ez spin recovery
2 min L9 Left leg, 3 min Both L9
2 min L9 Right leg, 3 min Both L9
5 min L10
5 min ez gear(L9) - alt 20 sec L9 @ 90+ rpm, 10 sec L10 @120+ rpm
10 min L9 cool down
HR 146/117; 669 cal
Friday is usually my day off but took all of Wed. off. Still not doing an afternoon ride. Will get 3 straight days of road riding in this weekend with Memorial Day on Monday.
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