Short brick

Bike 20 miles, 1:06
Z2 with 2 X 6 min Z4 (300 Watt) intervals at 60-65 cadence. 5 min rest between.
Then 16 X 30 sec (8 each leg) single leg intervals. Locked watts at 200. Alternated cadence from 40 to 70 every other interval. Man, those 40 rpm at 200 w nearly killed me.
Interval 1 = 6 min/ 300 W/60 rpm/HR ave 131, max 141
Interval 2 = 6 min/300 W/65 rpm/HR ave 140, max 149
Interval 3 = 16 X 30 sec single leg/ 200 W/ 40-70 rpm/ HR ave 135, max 145

2 mile run brick off trainer. Ran for 14 minutes, 6:15-6:45 pace. Zone 4.


Another short workout, but legs blown. I am confident I will recover by tomorrow though.