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
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