AD 60 sec @90%/60 sec @50% x 12
(5 min rest b/t min 6 & 7)
AD 5 min @Z1
Notes: Got this in before I coached in the afternoon. Felt good though my legs were definitely still sore and my back was really tight. Averaged 351 watts for first 4, the 369 for remaining sets. Workout felt good with decent energy.