Notes
Focused on cadence while keeping HR below 140. I found no problem on the loop but once I got to Old Waterford climbs cadence was out the window. My thought is on road flats and descents focus on quick cadence. On climbs don't worry about it. I bombed the steep hills and really had quick turnover. Felt it in the hips but in a good way. Nothing in the knees. I think that is good. Will keep working on it.