Today was a cycle day and I needed to do 10 miles in 45 min, easy enough. I was using a Kurt Kinetic and doing the Spinerval DVD, Workout 'A' - Technique: This 30 minute technique session includes one legged drill work and high cadence pedaling to maximize your leg speed and create better efficiency on the bike.
So..
- 41:42,
- 11.1 miles
- speed average 15.9
- cadence average 79
- cadence max 139