After a 20 min warm up, I had to give my best effort for 20 min. Then, after a brief recovery, I had to hold the average power I achieved (220 watts) for as long as possible. My goal was to beat 10 min. I lasted 12:29. Then, I had to repeat this mess over and over until I couldn't reach 10 min. Didn't take long. I crashed 8:34 into round #2.
Bookending the day with a chest, back, and ab workout at Golds.
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