btwn 2hr spins
2:19.8 w128/s33
2:22.8 120/31
2:12.9 149/30
2:09.1 163/31
2:09.5 161/32
on 30 seconds rest

w/up
9:24.4 w125/s34
RP 9:03.4 w140/s30
last 9:46 w111/s27

straight thru

blew up on first 500...good experience...what a booboo!

135lb
500w/up
10x500 on 2:20avg
s=30 w=120-150
tired/hands&rear sore

3rd & 4th x 5000 to total of 20,000m
w=88/s=29

2nd of 4 x 5000
1 mile run@ 9:30 as recovery
w=77/s=27

134.5 today!!
1st of 4 x 5000/1 mile run @ 10 min as "recovery"
w=97/s=28

w/up = 60 spin mod
8 x 1000m =s/30
w/135x5
140x2
145x1
150x1

spm 28-30
watts 150-170
push the heels down and drive with legs!!! :)

GOT IT!!
SPM 28..yahoo!!
watts 175... :)

ss/w 130/spm 31
ALMOST LTWEIGHT!! 136LBS...NEED 135 FOR BTB

AT
6 x 1min @ AT on 15" rest/repeat
w=175-200/spm=31avg/250m per 1'

frustrated...still too slow for BTB

1hr 95%rpe spin then...10,000m row
10 sec breaks x 5
ss/avg watts 105
last 1000 w 120
last 500 w 130+
spm = 30 (yea

am spin, row, run

w= 130avg
spm=33 ss

136lb!! almost ltwt

6 x 1.5 min AT(360 m avg/watts 150 avg)

after 60 spin class