Hard HillTraining - 1 3/4 Hours

Up Sutton Way
Across Plaza Drive
Up Brunswick Road
Along trail next to Brunswick Road
Up Mike's Trail
To canal and up unknown trail
Up Idaho Maryland Road
Up Banner Lava Cap Road
Up Banner Quaker Hill Road
Down Pasquale Road
Down trail to Scotts Flat Lake
Up Scott's Flat Road
Down Scott's Valley Road
Down Willow Valley Road
Down Nevada Street
17.94 Miles
2216 Feet Climbing
1:47 Hours
1414 Calories
136 Average HR
183 Max HR

Interval 1:
173 Average HR
181 Max HR
78 Average Cadence

Interval 2:
169 Average HR
177 Max HR
77 Average Cadence

Interval 3:
172 Average HR
183 Max HR
70 Average Cadence

Interval 4:
171 Average HR
180 Max HR
70 Average Cadence

Interval 5:
163 Average HR
178 Max HR
77 Average Cadence

Interval 6:
170 Average HR
178 Max HR
68Average Cadence

Six sets of 3 minute intervals with a target range of 173 to 182 with a 6 minute recovery. On new Anthem X0 race bike.