Today I scheduled a long ride, and was intending to only ride about 2 hours, as I intended to do this ride on the trainer. However, it was such a nice day, and I got a hall pass from Laura, so I took it outside and rode the Cherry Creek Trail to the South Platte River Trail down to Littleton and back (round trip ~ 50 miles).
Workout:
WU: 30' easy (L1-L2)
MS: 2 x 35' (5') @ 85-90% of FTP (L3), 10' Easy, 4 x 6' (1') @ 105% (L4+)
CD: Remainder of time at 80-85% FTP
I only got 2 of the 4 x 6 minute intervals in, as the route I took was not particularly conducive to interval work in certain places. All in all, a great workout.
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