Bike Spin and short run

6:30am- Crosstraining day, so 70 minutes spinning on the bike followed by a hearty breakfast at the cafe was just what the body needed. Program is as follows:

10 mins Medium/hard with cadence 80rpm (HR near AT)
3 mins high resistance/low cadence 60rpm standing out of saddle
3 mins high resistance/low cadence 60rpm sitting
4 mins low resistance/high cadence recovery

This set is then repeated 3 times. I followed up with a quick run off the bike, felt good, no niggles.

Quarry Track tomorrow and more hillwork...giddyup!