intervals

4x30" r2 1:46.3 1:43.8 1:43.4 1:42.7 should be faster

5x1' r2 1:59.7 1:55.1 1:54.2 1:52.5 1:50.4 74rpm - need to get to top speed faster

10x3' r2 2:02.3 2:01.5 2:01.0 2:00.7 2:00.6 / 2:00.3 1:59.9 1:59.5 1:59.0 1:58.1 / 70rpm - better for 30 t.t. is 5x6' r3

full calibration + warm up

/4 steady pace

/4 2:21.6 2:19.5 2:17.5 2:14.7

warm down

intervals

4x30" r2 1:48.3 1:46.0 1:44.5 1:44.5 - way too short - need to work on race pace

4x30" r2 1:54.9 1:47.9 1:46.3 1:44.1 way too short

5x1' r2 2:02.4 1:56.7 1:55.6 1:54.2 1:53.8 way too short

4x6' r4 2:04.4 2:03.3 2:02.9 2:04.5 -- good but do faster

warm up

/4 2:18.3 2:16.9 2:15.9 2:14.0

/4 2:14.9 2:14.1 2:14.3 2:13.9

warm down

intervals

10x1' r90 2:01.2->1:53.6
too short and too fast for 30'

8x3' r90 2:05.6->2:00.9 -- too short and too fast for 30'