Notes
rpe7-9. warm up 4.87 miles avg hr 113 max hr 130.
1st intrvl: 5:43, 2.51 miles avg HR 152 max HR 160, avg mph 26.4 max mph 28.9
recovery: 9:20 3 miles avg HR 130 max HR 160, avg mph 19.4 max mph 27.1
2nd intrvl: 5:41 2.51 miles, avg HR 157 max HR 166, avg mph 26.5 max mph 29.4
recovery: 9:32 3 miles avg HR 128 max HR 165, avg mph 18.9 max mph 27.1
3rd interval: 5:37 2.51 miles avg HR 158 max HR 167, avg mph 26.9 max mph 29.2
recovery: 9:57 3 miles avg HR 126 max HR 167, avg mph 126 max HR 167
4th intervl: 5:34 2.51 miles avg HR 160 max HR 172, avh MPH 27.0 max mph 30.7
recovery 9mins 1.93 miles avg HR 110
Each intrvl dont quicker. Positive bike executed well. brick to follow