On the bike trainer. Today was Spinerval Wednesday. Uphill Grind was the tape. Pretty good workout for the actual duaration of the tape. Finished up after the tape to get to 25 miles with a tempo ride. Last couple of miles it was alternating quarters between a sprint and easy spin.

Own warmup...easy spin...117 avg HR
Tape warmup...3:50...132
Body of tape...33:44...144
Cool down...1:46...146 (not much of a cool down!)
Tempo ride using 48/14, 48/16 gears
10 min splits
145
147
147
6:14...150

Again, lots of sweat and a good workout. If it warms up I may do a double and get outside for a ride.

Great day to be alive!


Got outside for a ride. Info here....I hope! http://connect.garmin.com/activity/151794550