Notes
Awesome roller time. I rode Sufferfest 4 like I was possessed. Started the ten minute warmup before the kids got home knowing I would be interrupted. Got the kids started on their homework and went into the minute on, minute off section. The minute off I used a 52/15 @ 85rpm and the minute on I used a 52/13 @ 90 rpm. At the end of the intervals I had averaged 24.4 mph and was whipped. I did the ten minute cool down twice. The first cool down I stayed in the 52/15 at 85 rpm. During the second I went to 52/17 at 80 rpm.
max- 33
zone- 2:42
cal- 724 (564/hr) didn't start the watch until later. Need to start using watch time for this calculation.