fabulous

A mix of high and low cadence efforts and painful stands at cadences. This is a sustained hard tempo, sprint-free sweat-fest.

A fine rainy cold morning for an indoor intensity session. Worked on staying w the beat. Tough when you've got ears of stone and are always twisting that knob. Spinning low gear standing at >100 rpm! Who does that? These folks, that's who. She was kind to us today and only included one triple dance move set. Singles are hard enough.

+1. A salute to all who head the call; a moment to remember all those who have fallen, with the weekend's steady 10-15 km NW breeze as my companion..

A cold start but it picked up a few more degrees along the way. More steady tempo. Fun watching the steam rising off the fields along 40th building a light fog in the low-land. mallards in the flooded fields, a heron perched low in a ditch.

A clear cool midday ride after a long day and late night. Just an off season base ride for the chance to breath the air on this beautiful autumn day. As much for the head as the body. Men's Health FTW!

Yet another variation. Lane had Steve and another ,so I just started the 5x500 continuous alt. ba/br last 25 of each block. I tried to do the last 100 of the 5th block descending and brought the last 25 home fr flat out. Took a 20 sec break, then finished w an easy 200 mIM cool-down. That takes me over the half way mark for the Movember/20,000 meter per man diagnosed with PCa in Canada challenge.

After a nice warm-up, 21 min at 70% (7x3 min at decreasing cadence). A 4 min recovery then 25 min at 805 (6x4 min at increased cadence and 1 min flat out. Definitely got the HR up there. Barely kept the pedals turning the first min of the cool-down.