9th November (pm) Bike (T)

80:00 on turbo trainer, workout from book

W/up
5 mins easy with rpm > 95rpm
5 mins alternate :30 rpm = 80 and rpm >100
5 mins easy with rpm>90

Main

Set 1: 30:00 in Zone 1
Every 5 mins alternate between :30 spin up and :30 sprint

Set 2: 30:00 in zone 2
Every 5 mins alternate between :30 spin up and :30 sprint


C/D
5 mins easy

Felt good although almost started cramping in later stages, sued normal SIS energy rather than electrlyte, perhaps need to use this as sweat a lot