Started an easy 30ish mile bike ride outside and the rain chased me right around the block back home. It was fine because I needed to get my last flat tire of 2005 on my car fixed :(

So I did an indoor tempo interval spin on the rollers gearing up so the resistance was hard at 75 rpm's. Not feeling 100% -- perhaps it is because we got in after 1:00 AM and got up early.

Spin

10 Min WU

10 min Tempo Interval 1
134a, 139m

5 min recovery
119a, 134m

10 min Tempo Interval 2
141a, 150m

5 min recovery
124a, 149m

10 min Tempo Interval 3
141a, 147m

CD