Notes
At Mint, total of 29.5 miles.
Workout was 2x16 minutes hard, 4 minutes recovery, then 28:30 hard, 1:30 easy. (I wanted to do 4x16:00 hard, but just didn't have the leg strength). Followed with 5x30 seconds very hard, 1:30 easy.
"hard" was resistance of 10, cadence of 110-115 (for a HR rising up to 168-170); "very hard" was resistance of 8, cadence of 125-130. "easy" was resistance of 8, cadence of 90.
This was a hard ride.