Evening Run

Sunny Long Run

Morning Run

Afternoon Weight Training

Afternoon Run

3 sets of 10 of 30 sec on aiming for over 500w avg and 30 sec off. The last set got a little interrupted as I was trying to make my way home during the final set and some of the roads we not long enough or too bumpy or had corners. So, some of the "offs" were up to a minute instead of 30, but most rest periods were only 30 seconds so I think I did the best I could and still got a good workout in. Feeling pretty smashed now. Conditions were windy making this workout extra challenging.

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Kevin P

Flat tire for the time trial so I decided on 30 x 30on/30off sprints instead

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Evening Run

Sunny Long Run

Morning Run

Afternoon Weight Training

Afternoon Run

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