Wed Spin session

Did this at home on the turbo trainer
15min warm up @120pbm
5min hard @140bpm
5min rec
5min hard @145pbm
5min rec
5min hard @150bpm
5min reco
5min out of seat @150bpm
5min rec
5min hard @160bpm
5min rec and slow down

Tues run Interval session stats

15 min cycle to Templeogue college
2k warm up - 10mins
1x 2k - 8min 6 seconds - HR 173 avg 185 max
2min recovery
1 x 2k - 8:07 - HR 180 avg 188max
5min recovery
1 x 1k - 4:06 - HR 172 avg 186 max
2min recovery
1 x 1k 4:02 - HR 177avg 188 max
2k warm down 11min
15 min cycle home