I rose early to complete an interval session on my indoor windtrainer before meeting a couple of friends for breakfast at Red Belly Black.
5 mins warm up
27 mins intervals - 1 min easy/2 1/2 mins hard (repeated 6 times)
5 mins cool down
Total time: 37 minutes
And oh boy it was hard work! I rode the "hard" sections in a difficult gear and really pushed through it. Thank goodness for my ipod. It helps make that 2 1/2 mins go faster! Now we must fill in our census forms - on the net I think.