PM: 2 hours 50'. 51.5 miles @ 18.2 MPH. 215W. HR 144.
4 x 15' Over/Unders
After all easy running and (mostly) easy riding, I was ready for a good workout. It was in the lower 80s or so, which is wild for early October, but I wasn't complaining. Felt decent on the warmup, felt like dog pile on the first interval and was ready to pull the plug, but I just told myself to relax and concentrate and just do the best I could and get through the workout. It worked well. Numbers weren't fantastic, but I got some work in. Tempo loop was a little chunky, which made it a little bit more tricky in the corners, but nothing terrible.
3 (2' threshold-VO2/3' high sweet spot) x 4. No idea how close I was on the individual laps as I didn't want to lose track (even though I did on the second one temporarily), so I just changed my power based on the minutes during the full interval.
269 watts @ 160 BPM, 280 watts @ 161, 277 watts @ 163 BPM, 274 watts @ 162
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