Rode the trainer for 60 min - 17.6 miles.
20 min warm up
4 rounds of:
4 Intervals of 60 second on 15 off
Dropped a gear every round
5 min recovery
5 min of :30 on each gear from top - bottom.
10 min cool down.
First solo morning ride. Glad I finally had the will to do it but need to get an earlier start so I can get 90 min in.
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