Today was a great cyclocross workout with Lisa and John. I really wanted to get some hight intensity work in and ride for a long time. We did both.
1-5 minute blowout
1- 30 sec. start, 90 sec. at threshold, 3 min. 15 sec on 15 sec off.
2-10 min. 15 on 15 0ff
10 hills 5 running, 5 riding
1:30 of tempo riding
Thanks guys.
I think they convinced me to go to Portland for the cyclocross race. It is going to be a blast.
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