Notes
Phew, that was hard. Quad area has been bothering me but I knew I needed a speed workout this week. Did 5 reg then 2 on 2 off 4 on 2 off 4 on 2 off 2 on 2 off then finished hard, ran out of juice on those last 2 hards
Hr 171 max 188 cadence 175 max 184
1: 8:39.9
2: 7:23.9
3: 7:32.9
3.22: 1:42.8 (7:47 pace)