Thursday, November 10, 2011

Last warm sunny day...

I started the morning off with an easy 1500 meters. I felt a little sluggish in the pool. I had another long day at work, so I took a long lunch and squeezed in a 90 minute bike ride. It was sunny and warming up. This will probably be the last warm sunny day of the year. I started with a 25 minute warm up, 4 thirty second builds, 15 minutes cruise, 25minute at Olympic effort and finally 20 minute cool down. The 25minute felt so much easier than last week. I felt great for the first 15ish minutes. I negative split the effort by 15 watts and averaged 23.4mph. My improvement from last week was 1%. I ended up with 31.29 miles. 

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