Did 1:02:30 total.
Warmup, then 5x3:00 hard, 90 seconds easy. Had my HR jacked.
Did 5x 30 seconds at 100+ rpm's with 30 seconds easy.
Then some other 30-60 second pieces.
3:00 @ highest gear, followed by 2:00 @ easier gear at 100+ rpm's.
Cooldown.
No pain on bike, this should help for mdi marathon course, and hopefully help heal my back up.
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