Bike

• 1h 04m
• 19.35 miles
• 18.14 Mi/hr

10' z 1
5' z 2
5 x (1' Og + 1' FCAD)
5' z 2
5 x (1' L OLD + 1' R OLD)
5' z 2
8 x (20" all out + 10" easy)
5' z 2
10' z 1

Run

• 1h 00m
• 5.88 miles
• 10m 12s /Mi

Very easy recovery run
5' Walk
10' Z1
30' Z2
10' Z1
5' Walk

Bike

• 1h 00m
• 18.43 miles
• 18.43 Mi/hr

10' Z1
40' Z2
10' Z2

Bike

• 1h 48m
• 33.25 miles
• 18.47 Mi/hr

10' z 1
5' z 2
4 x (30" high cadance sprints + 90" easy)
5' z 2
3 x (10' z 4 + 5' easy)
5' z 2
20' z 3 cadance not above 55 rpm
10' z 1

This one hurt. After the run test yesterday my legs were a little fatigued and my HR stayed up higher than normal

Run

• 1h 08m
• 7.08 miles
• 09m 36s /Mi

5' Walk
5' easy run
5' build up so the last minute you are just breathless
5' Walk
4 X (15'' stride + 45'' walk) 3' easy run
30' all out run
walk 3'
5' easy run
walk 3'

Went 3.9 miles in the 30 minute test. Almost blew chunks at the end of it.

Bike

• 1h 18m
• 23.85 miles
• 18.35 Mi/hr

10' z 1
5' z 2
5 x (1' OLD L + 1' R OLD)
5' z 2
5 x (1' FCAD + 1' OG)
5' z 2
8 x (20" all out + 10" easy)
10' z 2
8 x (20" all out + 10" easy)
5' z 2
10' z 1