Mar. 15 Monday Colin's Spin

Run

3K easy jog plus some drills

Spin

Total 1 hour 15min

30 sec on/30 sec off, 45 sec on/45 sec off, ---, 90 sec on/90 sec off, and come down

Main set: 3 times through
1 min, 2 min, 3 min hard (1 min break each)
6*(20 sec on/40 sec off)