2h 15:00 on turbo trainer
session E6 from book
35:00 in zone 1
5:00 easy at 90rpm
5:00 at :30 intervals between 80rpm and 100rpm
5:00 easy at >95 rpm
45:00 in zone 1, every fifth minute, alternate between a :30 spin up and :30 all out sprint
30:00 in zone 2 continuing with above efforts
10:00 warm down
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