looks like this -
This morning - 100% chance of Speed work which includes periods of cadence of 110+rpms. (This is done already)
Tonight - Fairly light stretching followed by periods of intense lifting... changing to intense stretching.
Saturday - 1:00hr spin in the morning with a 90%chance of a 2:00hr endurance ride in the afternoon.
Sunday - 90% chance of a long Endurance ride of 3:00 - 4:00hrs
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