Notes
With all the rain and a conflict with my normal Thur night Cooper brick workout I decided to hop on the trainer and pound myself into the ground with a SufferFest video. Those things are for real. I did "The Hunted" using HR, Cadence, and mostly perceived effort (out of 10pt scale) to push myself through the workout.
SufferFest - "The Hunted"
6:30 warm-up
:30 attack
5:00 solo-breakaway tempo riding (7/10)
20:00 climb (7/10 with attacks up to 8.5/10)
4:00 downhill (5-6/10 low resistance but 110+ cadence)
5:00 small group (6.5-7/10 pace line w/ 3 other riders)
5:00 inverse intervals (:50 tempo, :10 attack, :40 temp, :20 attack, :30 tempo, :30 attack, :20 tempo, :40 attack, :10 tempo, :50 attack)
Surprise push to the finish line
4:00 warm-down
Distance/pace is just an estimate. I'm pretty sure based on my perceived effort it was higher but can't really tell on the trainer. Garmin was crapping out on me anyway.