Notes
Rainy, cold and screaming wind, so stayed in. Did 10 miles very easy, just doing laps. First 2 miles on level one, building to 70 RPM, then held 70 RPM and alternated level 1 and 2 for each mile up to 10. Then switched over to 10K program, started easy and worked harder throughout, held most of it around 70 RPM, some parts up to 75 RPM. Feel like it was a good workout but not brutal.