7th January - Bike (T)

Turbo session an hour after swim
Workout E1 from binder

W/up
5:00 easy with cadence above 90rpm
5:00 alternate :30 standing, :30 seated
6:00 seated,alternate 80% workload between 1:00 on right leg, 1:00 on left leg

Set 1
6 x 2:00 in Z1-2 at 70 rpm with 1:00RI

3:00 Recovery

Set 2
6 x 3:00 in Z2 with 1:00RI

c/d
5:00

felt good, biking seems to be good at the moment