47:00 on turbo trainer
Speed Skills 5 from book (Form Sprints)
w/up
5:00 at cadence > 80rpm
6:00 each 1:00 between 100rpm and 60rpm
5:00 easy with cadence > 95rpm
6 x :30 at 100+ rpm (zone 2 HR), building leg speed for :15
(4:15 RI)
W/down
5:00 easy
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