Monday night training - PodRunner to the rescue! Listening the podcast called “Corybantic” (New version) 162bpm 81rpm. After taking the weekend off I’m feeling quite well.

Added moderate intensity intervals to my ride tonight, making the ride go by quicker – keeping the mind focused on something other than the hour long pedal fest.

Keeping the same cadence

5 Minute warm up (large chainring, middle rear cog)

2.5 minute moderate intensity (large chainring, next smaller cog)

5 minute cool down (large chainring, middle rear cog)

repeat until hour is reached