Site:
http://roastedneutrons.blogspot.com
Miles:
13806 total / 0 in 2014
Goal:

sub 23 min 5k and sub 50min 10k run.... learn freeestyle swimming.... sub 30 min Nandi climb.... ride 200 km @30+ kmph

Sudhir P rode: One more bout on the ...

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  • 0 miles
  • 00:18 time
  • 0:00 pace
  • 249 calories
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  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
trainer - Cadence intervals 00:18

One more bout on the trainer Warmup and cooldown of 2.5 minutes, 2 min cadence intervals around 100 rpm x5 with 30 sec recovery.

Splits: WU @63 rpm, intervals @ 99 | 103 | 102 | 99 | 99, CD @86