Moderate paced at 21 SPM

intervals within a CF workout

CTC challenge...500, 400, 300,200,100 with 2:30,2:00,1:30,1:00 rest. Average pace 1:27.0

Warm-up and cooldown

Moderate pace 1:53

Moderate paced - felt OK

1k intervals in a CF workout - never tracked bike before but will start to add

8x250m 1'R - averaged a 1:27.9 pace - harder than expected

warm-up/cool-down

Little faster than SS (1:53.8) - felt OK, still a little sore from HM and CF

500m sprints inside a CF workout

Moderate paced 4K (short on time) - felt OK, rest tomorrow to do HM Friday

250m sprint intervals within a CF workout

Easy SS - hurt back during a CF workout.

250, 500, 1000, 500, 250 1minR between

1k warmup and 1k cooldown

moderate pace controlling SPM, three minutes each at 18,20,22,20,18

6K at 1:49 pace, 5'R, 4k at 1:54

10k, 5'R, 5K at moderate pace 1:52/1:55