2/26/2011
8:15 AM
45 mi
2:30:00
18 mi / hr
Serotta (02-Ultegra Chain)
1st hour 105+ rpms, 2nd hour tempo intervals { 2 x ( 3 x 6 min w/ 1 min easy) w/ 4 min between sets}, last 1/2 hour 3 x 1 min power intervals w/ 1 min rest, then easy.