AM Brick

Up at 3… don’t know why. I figured I’d make the most of it. Java on. Blogs read. Looked up training sked. Now I just need to change and do it.


  • w/u 10 minutes.  Small ring.
  • 10 x 1 minute fast spin w/ high rpm in small ring (100+ rpm), 1 minute easy.
  • Main set: 4 x 5 minutes big gear. Rpm around 60.  Rest interval 2 minutes.
  • c/d 10 minutes


  • Distance: 2.75mi
  • Duration 30min
  • Incline: 2%
  • Calories: 365

~ by philiplavoie on December 17, 2008.

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