30th November (pm) - Bike (T)

F2 from book

w/up
5:00 easy with 90 rpm
5:00 wity :30 alterations between 100rpm and 80rpm
5:00 with 95+rpm

Set 1
4 x 3:00 Z2-3
sit in easy gear (1:00 RI)

Set 2
4 x 3:00 Z2-3
Stand in big gear (1:00 RI)

Set 3
4 x 3:00
Sit in big gear (1:00 RI)

c/d
5:00

Performing each set at 65-70 rpm

Total Time: 67:00

Was quite a hard session, only had SIS electolyte drink but mad eit too strong so felt a bit sick