Before I picked her up, I rode an hour on the bike. I had to get a ride in, and I’m rapidly losing daylight (even though I get home from work before 4:30, I maybe have half an hour before it’s dark); sunset today is 4:44!
- 25-minute warm up (I had my HR monitor on, but I’ve learned not to trust it, so I was just trying to keep a cadence around 85-95 as a warm up)
- Five 1-minute intervals with a 1-minute rest interval between each one (I stood up for each interval and still tried to keep my cadence high; this felt good, and hopefully it will translate to faster and stronger sprinting)
- 10-minute easy
- Five 1-minute intervals again with a 1-minute rest interval between each one (I still kept the same cadence and did work any less hard than I had during the previous intervals)
- 5-minute cool down