The last bunch of Thursday's I've been a slacker. But not tonight. Home. Changed. Inserted a movie in the computer. Pitch Black, if you were wondering. Spin.
20 minutes warmup. 45 minutes steady at 1.7 to 1.8 watts per goal Kg. 10 cool down.
I've had harder workouts, but I'm trying to get more consistent, and stay caught up on sleep.