Bike 150124

Rode the trainer for 90 min 24.5 miles

Warm up then, 5 x 5 Min on 2.5 min off - 80%/85/90/95/100 took about an hour

5 Min of core 3 x 10 hoppers/10 push-ups/10 Single leg lifts(each side)/10 double leg lifts/10 sit-ups

5 x 2 min on 1 min off - 80%/85/90/95/100 followed by cool down until 90 min

 

Still along way to go.