3/19/2008
11:00 PM
19.2 mi
1:00:00
19.15 mi / hr
15 Minute warmup, 4x15 second pickups with 10 seconds rest. 2 minutes easy. 1x12 minutes time trial with 5 minute spin after, 1x5 minutes on 2 minute rest, 2x45 seconds accelerate on 15 seconds rest. Warm down 15 minutes spinning easy.