Holy hip flexors and calves, Batman!
6am Wakeup for a little fun on the trainer. Popped in "Stranger Than Fiction" with Will Farrell to keep me company this morning. I was just looking to get in about an hour with a number of longer moderate-hard intensity long intervals. Definitely was hurting (the good, non-running kind of hurt) by the end. Doubt if I'll do anything when I get home tonight.
5m Warm Up
20m Moderate-Hard Intensity at 95-98rpm approx 21mph
2m Recovery Spin
10m Mod-Hard higher gear at 88-90rpm approx 21.5-22mph
2m Recovery Spin
10m Mod-Hard as before at 85-90rpm (consistency goes as I get tired)
6m Warm Down
55m Total
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