August 19, 2018

SUNDAY; 10:30 AM

CYCLING (rolling hills & intervals)
33 miles; avg HR 110
At the end of the ride – 10 intervals of 1’30” on short 4% grade with 1 minute recovery

NOTE:
There are no significant hills near home.  The closest long hill (10 minute + climb) is almost an hour drive and fairly steep.  I may have to use intervals of 10-20 minutes on remote roads or the track to improve sustained power.   Once I’m in better shape use low cadence/large gears.

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