9th March

Training prescribed: Peak sprints
10 min warm up.
6 x Small ring sprints starting at 10mph, and shifting up twice, aiming for 110-120 rpm
3mins. recovery between sprints

6 x Big ring sprints, starting at 20mph, and shifting up twice, aiming for 110-120rpm
3mins recovery between sprints

6 x Big ring sprints, starting at 23mph, shifting up twice, and aiming for maximum cadence.
3 mins. recovery between sprints.

Body weight 86.4kg

Time 78.21

Zone 2 27.00
Zone 3 13.39
Zone 4 4.39

AHR 132
MHR 161
Kcal 862

Good session very hard on the legs, but got into the cadence targets, most of the time