6/9/2010
13 mi
46:30
16.77 mi / hr
12 min warmup. I did intervals at 100 RPM. Recoveries - 1 min (80 RPM.) 1 min level 9, 10, 11, 12, 13, 12,11,10. Then I did 2 min at level 10, 1 min rest, 3 min at level 10. 12 min warmdown. got heart rate up to 163.