Bike

2 hours on turbo trainer

45 mins at Zone 1, average HR =133, average cadence = 68

then into Speed Skills 2 session (from book)

5 mins easy at cadence 90
5 mins alternating 30secs between 100rpm and 80 rpm
10mins easy at cadence 95+
8 x 30secs maximum rpm (4:30 rest) - Zone 2

15 min warm down
average HR for second part = 139, average cadence for second part = 72

kept between 120rpm and 130rpm on intervals, struggle to keep HR controlled in high cadence and currenlty cannot push a big gear at high cadence, no big surpirses as I know biking is my weakest part. Have still made big improvements since January though.