February 20th...Thursday...Intervals

WARM-UP:
20 min @ 190 watts avg.
HR 110-115

TEMPO:
5min @ 220 watts
HR 120

THRESHOLD:
5min @ 275 watts
HR 140

EASY:
5min @175 watts

INTERVALS:
5X2 ...2min on/one min off
(HR not recorded until last rep)

300 watts...2min
325 watts...2min
325watts...2min
350 watts...2min
450-460 watts...1min. (HR 160+...my highest HR on trainer that I can remember)
225 watts...1min

EASY:
160 watts for 8 min as had to cut it short for dental appointment

Stats:
Distance 19.1 miles
Time: 54:00:00
Calories: 806