Sunday - Monday

Sunday - Day off;  Watched the Bears and Bulls both win.  End of the season for the Bears, but the Bulls just getting started. Beating the Grizzlies by 40 points. 

Monday - Holiday so we started the CT workout a little later at 6:30 am.  Today it was Amy, Craig, Greg and Jeremy.  Greg and Jeremy are cyclists I think. 

Warmup:  10 minutes;  10 minutes of spin ups;

Main set:  Cadence workout;  20 minutes at Zone 3-4  (tried to hold at around 200); every 2 minutes we would spin up for 20 seconds to increase cadence to >100;   then 2 x 5 minutes at zone 4; (tried to hold at around 220 watts); 3 minute recovery;   finished with 6 minute build to zone 5;  last minute was at about 250 watts; 

Avg watts:  171;  avg speed:  17;  max heart rate:; 158;  avg:  118;