Bike 150401

Rode 50 min on the trainer 14.14

From triathlon.competitor.com

Warm-up
10 min fairly easy, building towards Zone 2
3×30 sec high cadence, 30 sec soft pedal recovery
3 min Zone 2
2 min Zone 3
2 min easy
= 20 min total

Main Set
3 Rounds of
4 min at 80–85% power/85-90% HR
1 min at 95–100% power/95–100% HR
3 min at 50% power/easy effort, HR should get back to Zone 2
2 min at 60% power/HR should be steady Zone 2 miles

Getting better at morning motivation for solo rides but the effort still isn't up to par.