1 Hour - 30 Minutes Z3

1 Hour Z2

3 Hours - 3x12 Minutes OU (2 Under, 2 Over) 8 Minutes RBI

55 Minutes - 3x2 Minutes P&F 2 (Minutes RBI)

2 Hours Z2

I was on the bike for 2 hours & I did 3x9 Minute Over Under efforts with 2 Minutes @ 265 Watts & 1 Minute @365 Watts & today I managed to do the first 2 full efforts at those powers & I hit a few interruptions in the third effort but still managed reasonable power so I;m thrilled with the improvement there today. I had 6 Minutes rest between the efforts & after them I just rode Z2 for the rest of the spin except a sprint by Ballea Park - Unfortunately no improvements on that but you can’t win them all. Had no issues on the bike thankfully. I drank 150 milliliters of water with 2 scoops of All Nutrition Carbo Multi Max & I ate 2 Crownfield Muesli Bars on the bike.

Wind: NW 22Km/h
Gusts: 24Km/h

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Sean Lynch

Slowly getting there🙌 2 Hours - 3x9 Mins OU (2@365, 1@365) 6 Mins RBI+ Sprint

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Segments

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1 Hour - 30 Minutes Z3

1 Hour Z2

3 Hours - 3x12 Minutes OU (2 Under, 2 Over) 8 Minutes RBI

55 Minutes - 3x2 Minutes P&F 2 (Minutes RBI)

2 Hours Z2

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