Bicycle warm up/down 45:00 [3]
Thurmont to sand run hill, recovery
Bicycle intervals (uphill) 10:15 [4]
ahr:163
Intervals at sand run/thurmont.
2:02(159 HR), 200(167), 2:00 (163), 205(164), 208(164). kept rpms up first 3, tried staying in 1 gear 4th, then spun 5th.