5.5 miles 3% decline 8:57 speed
Lifted for legs Spin - we did cone intervals start with 20 seconds fast and 40 seconds rest 30 fast 30 rest 40 fast 20 rest then 60 fast 10 rest and then go back down. We did this for an hour. For the last 10 minutes with a heavy gear. I may not walk normal again!
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