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Old 03-01-11, 07:08 AM
  #15335  
Smallguy
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did 2 hours on the trainer this morning

35 min warming up zones 1-3 then
3 sets of 10 second sprints... goal was over 130rpms so not in a heavy gear.... 5 min recovery between sprints and 10 mins between sets

1set I did 5 sprints same for the 2nd third was 4 sprints then I cooled down
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