Notes
Half hour warm up (9.5 miles) - Main set - (3 minutes at 260-270 watts w/ cadence above 85, 3 minutes at 200 watts)x10. HR during the "on" portions was in the 155-160 range and it slid down to around 135 during the "off" portions. During the hour, the average HR was 143, average watts was 231 and the speed was 23 mph. Felt sort of easy for the first 5 or so then it got tough. The last 3 were pretty hard. Half hour c/d (10 miles).
Next week I'll make the on portion 5 minutes.