Thursday - Masters swim; Joe's 12 days of Christmas workout; approximately 2000 yards;
Friday - went to spinning class but no Heather no class. I spun by myself for 40 minutes;
Saturday - CT workout; rode different courses - 80 minutes;
Sunday - Christmas - day off;
Monday - got up for CT workout at 5:45. Craig and Amy only ones there. We did 10 minutes of warmup and then mainset was 5 x 2minutes at zone 2 / 2 minutes at zone 3/ 2 minutes at zone 4 / recover
and then 5 x 1 minute at zone 2 / 1 minutes at zone 3 / 30 seconds all out; 90 seconds recover;
Got my power up to 430 to 450 on the 30 second all out.
Total time: 80 avg heart rate 114 maxium 147; averaged 180 watts; rode 22 miles;
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