Bike 150131

Rode for 1:15  - 22.17 miles 

High cadence intervals first 50 min was ~17min warm up and then 4x7 with 2 min rest between.

~.75 mile run 

5 min core

Back on bike for more high interval work for remainder. 3x5 min with 3 min rest between.

Tired after the week and ready for rest tomorrow.