Bike 45: 10 mins WU in small chain ring. 25 mins at a Z3 pace in whatever gear where natural cadence (80-90rpm). Don't go too hard - NOT Z4! 10mins CD. Spend the cool down working on getting your HR settled. Afterwards analyze your HR during the 25mins. Is the second half much higher than the first half? Remember to breathe.
http://connect.garmin.com/activity/349916222
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