wu/cd and short intervals

super slow to keep HR down - longer rows still off - 2:07/20

wu/cd and short intervals (CTC)

1:59/21

2:05/20

shorter SS than most Sundays

w/u and c/d - intervals in a CF workout

2:04/21

hard but not all out at just under 1:52 pace

capped HR at 140 (covered time/pace on monitor) - pace was slow at 2:06 and felt easy but that was the point

wu/cd and 20x1'on/1'off

easy bike

slow SS - HR was a little better but still had to go slower than in past to keep at cap - 2:06/19

wu/cd and cal intervals in a CF workout

elbow hurting so did bike

3k wu/3k cd....10x :50 on/:30 off at 1:36.5 pace

slows SS to keep HR down - 2:08/19

warmup and cooldown with a CF workout

easy ss

wu/cd and 2 round of 6x:50 seconds on/:30 seconds off at 1:36.7 pace - was supposed to be 3 sets but stopped as I was struggling