It was a struggle to get out of bed and motivate, but I did manage to do a 2-hour indoor ride on the spin bike at the condo today. (There are a lot of traffic safety issues here, and B. has persuaded me - after a slew of accidents in which triathletes have been injured on their bikes due to careless driving - that even the Sunday-morning ride basically is more safely done with a car trip to the quiet side of the island so that all riding is on the East End loop. Which ties up his morning as well as mine - I know he doesn't begrudge it, and I will probably do that at least once in August, but I don't need to bother with it on this trip!)
20min warmup
6 x 3min Z2, 1min recovery
6min easy spin
3 x 10min climb (alternating 2min seated, standing - Z2-3), 5min recovery
15min high-cadence in low-to-mid Z2
15 min cooldown
2:00 total
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