20 lap warm up
-Dist - 6.45 miles
-Time - 20 minutes
-Avg pace - 3.11/mile
-Avg speed - 18.8 mph
-Avg heart - 149 bpm
-Avg cadence - 80 rpm
First set of five flying 100 meter sprints in 81" gear.
No 1:
-Max speed - 31.2 mph
-Max cadence - 135 rpm
No 2:
-Max speed - 30.2 mph
-Max cadence - 131 rpm
No 3:
-Max speed - 32 mph
-Max cadence - 137 rpm
No 4:
-Max speed - 32.3 mph
-Max cadence - 138 rpm
No 5:
-Max speed - 32.3 mph
-Max cadence - 139 rpm
Second set of five flying 100 meter sprints in 86" gear.
No 1:
-Max speed - 32.8 mph
-Max cadence - 142 rpm
No 2:
-Max speed - 31.5 mph
-Max cadence - 126 rpm
No 3:
-Max speed - 32 mph
-Max cadence - 129 rpm
No 4:
-Max speed - 34.3 mph
-Max cadence - 144 rpm
No 5:
-Max speed - 32.3 mph
-Max cadence - 133 rpm
20 lap warm down.
Saturday, March 28, 2009
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