17.67 mi in 00:55:00 hours at 19.28 mi/h on Lifefitness Spinner. [Cycling] manual level 14, steady pace for 40 min. then a few higher resistance 1 min. pushes.
10.32 mi in 00:30:00 hours at 20.64 mi/h on Lifefitness Spinner. [Cycling] random level 14 (10 min.), manual level 14-15 (20 min.)........took a much needed 2 day rest
4.35 mi in 00:33:03 hours at 7.90 mi/h on Redline Monocog 29er Single Speed. [Cycling] went for a spin around main st. playing around on stairs and step ups. fun to get out and just take it easy
14.78 mi in 00:45:00 hours at 19.71 mi/h on Lifefitness Spinner. [Cycling] manual level 14, 1 x 5 1 min. intervals with 1 min. off. didn't keep up with the end of the workout. my unknown biker buddy who comes to the gym sometimes when I'm there was there this morning. I think we tend to push each other a little harder when we ride side by side.
10.86 mi in 00:35:00 hours at 18.62 mi/h on Lifefitness Spinner. [Cycling] manual level 14, steady paced ride with a few higher cadence pushes for a min. or two.
