1.5 hrs w 2x20's by feel, road bike on Fiesta. Did the first at 95%, second at 102%... It probably helped that the Tuesday morning burnout paceline ride was starting up again so I wanted to look fast as riders trickled in to warm up. It was fun after my workout to stop and chat for a bit.
It can take my legs so long to warm up in the AM. HR pretty low for the first one. It's like my internal clock is early (ish) and I'm mentally ready to train, but I most often end up negative splitting my AM intervals or feeling more limber as I go. I think I'm generally capable of more power in the afternoons, but the morning are when I prefer to train.
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste