(e) november 21, 2014 (whole30)

Only got the endurance work in today.

Long Interval

5 x 1k, rest 3 minutes, no more than 5 seconds deviation.

5:18, avg hr 115, max hr 184, cadence 137 spm

5:25, avg hr 179, max hr 190, cadence 140 spm

5:15, avg hr 180, max hr 195, cadence 138 spm

5:20, avg hr 180, max hr 194, cadence 142 spm

5:13, avg hr 182, max hr 193, cadence 136 spm

Obviously didn't master the 5 second deviation:

+8/-10/+5/-7