Notes
15 minute warmup, 16 minute cooldown. (Had to get to 60 minutes to get the benefits.. assuming bike is the same as running..?)
2x10 minute tempo, 1x 5 minute with 2 minute slower pedal in between sets.
First one avreaged 100 rpm, second 105. The last 5 minutes I did 110 and then for the final minute of that I went to 120.
2 minutes at 70 rpm.
The rpm values don't really mean anything to me, but it was just to show the progression. I definitely felt like I was working hard though.
After rolling over that really painful spot all day, it actually felt better. Lots of stretching and rolling tonight so I'm hoping that this is what I needed to recover. I reallyyyy want to get back to running.