On the bike trainer. Today was Spinerval day. Suffer-O-Ramma. Tough video...maybe the hardest of the 7 I have. Added additional time/miles to make it 25 with a tempo ride.

Own warmup: 5:32...avg HR 111
Video watrmup: 3:39...131
Tape: 41:01...142
Cool down: 2:00 136
Tempo ride: 31:42...142

The Spineval consisted of the following:
Warmup
3X:30 seconds hard (Big Ring/15) with ;30 soft pedal
1:00 soft pedal
5X1:00 killer sprints with:1:00 soft pedal
2:00 soft pedal
5 minute tempo w/:10 seated & :10 standing (BR/13)
2:00 soft pedal
5X:45 killer sprints with :30 soft pedal (BR/13)
2:00 soft pedal
4 minute tempo (w/:15 seated & :15 standing (BR/various cogs on back)
2:00 soft pedal
5X:30 sprint with :30 soft pedal
1:00 soft pedal
3X:20 sprint (BR/15,13,12) with :20 soft pedal
Cool down

Good day to be alive!