6:15am Exercise Bike (StarTrac) 1:15, 22.15 miles;
Steady ride - 15 min L8-9, 15min L10,
20min L11, 15min L10, 10min L9-8 cooldown
6:00pm Exercise Bike (Cybex) 1:15
including 8 x 20sec power intervals at speed w/hi gear
Warm up
8 x 20 sec @L14, rpm 92+, RI 2:00
Cool down
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