6/12/2012
5:24 PM
27.5 km
1:03:01.70
26.18 km / hr
Orbea T105
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PM Ride MT. Elevat front wheel 15+ cm.
5 - 10 min warm-up (warm up well)
3 x (3 x 20sec MAX effort on 2min cycle, 5 min spin float)
5 mins easy spin then:
1 x 10min TT effort at own rpm.
HOLD/COLD Recovery x 7