4/20/2010
5:30 PM
1:15:00
Ladder warmup; 10 min at 80% followed by 5 min at 100% (standing last :10 of every 2, spin-up last :30 of every 3); 3x3min at 105%, 110%, 115% watts; 5 min at 90% (205 watts) to finish. Pretty tough tonight.