This week I have attempted to scale things back a bit, since I am holding it down at home all alone. Today I did 2 x Raynor Kastal/Ridge , 3 x Ryan, 2 short out and backs for 7.13 for a 16:10 minute per mile pace with an average heart rate of 163 bpm with an elevation gain of 210 feet at an average cadence of 125 spm at an average power of 135w at an all out effort of 9 at a cooler 53 degrees. I am feeling the meniscus tear a bit more when I am driving. Today is himp day, now onto the back half of the week.
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