12/6/2011
5:00 PM
14.6 mi
45:00
19.47 mi / hr
5 min warm up in 16 ring
35 min(4x5m in 15,3x5min in 17/ alternating)
(5mins in 15 ring at around 75-80 rpm)
(5mins in 17 ring at around 85-90 rpm)
5 min cool down in 16 ring