Rode at Flatwoods at lunch time, 13 mile roundtrip. Did short intervals today, 30 seconds on, 30 seconds off, with a 4 1/2 minute recovery. Heart rate was at 90 percent plus in the 'on' sessions. 7 sets of these. Hard workout, legs actually felt a little bit tired afterwards.
Song in head: 'You Wear It Well' by Rod Stewart
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