Spinervals

Today's workout was for the bike:

wu 20 min; 40 min. tempo ride - hold a fast pace, just under race pace

Since I've been horrible about doing the Thursday bike rides, I bought the 5 Aerobase Spinerval DVDs. Tonight, I did Aerobase 16.0 (which is the first of the five). It was an 80 minute ride. High cadence, aerobic capacity. Great ride - can't wait to do it again! I think my next spin will be Aerobase 17.0 (the 2nd in the series). Happy to get it in!