6x500m with 3 min rest, r34.
1:41.5 / 1:40.5 / 1:39.8 / 1:40.5 / 1:40.2 / 1:38.8

Zwift volcano circuit (warm up)

warm down

Zwift mountain route (40 min in place of 6x500m, built gradually from 2.03 in 1st 10min to 1.56 in last 10 min as hip felt better)

Zwift mountain route (warm up for 6x500m but left hip too sore)

Zwift B pace rider

zwift faster masters (B)

warm down

4x3min with 3 min rest
1:45.2 / 1:45.2 / 1:44.8 / 1:44.7
r30

warm up

sore L hip

zwift mountain route. UT2 warm up 45 min for intervals, but L hip too sore to do intervals.

45s on / 45s off

32s on / 30s off

20s on / 20 s off

ut2 warm up for intervals

Zwift B pace rider

warm down

6x500m 3min rest. 1:42.0 average r30.
1:43.4 / 1:43.3 / 1:42.3 / 1.42.1 / 1:41.5 / 1:39.5

warm up

Zwift road to sky. Did 1st half in intervals, 2nd half as 8k warm down.

Intervals 200m / 400m / 600m / 800m / 1000m / 800m / 600m / 400m / 200m with 1m rest. Average split 1:45.9 r28.

warm up

warm down

warm down