Did 1 hour on rollers this morning. After falling off them and gouging my leg on chainring I proceded to do 5 min warm up, then 15 Tempo (Zone 3), then 30 seconds on/off for 10 minutes. HR was in the 158-170 range. Then 5 minutes recovery and then 15 minutes Tempo, then 5 minute rest.
Tomorrow I am riding the towpath on the mtb to Akron and back, again. Trying to do it in around 5 hours which would be faster than 6:55 last week. The ride will be very structured with specific HR zones and varying cadence. I'll post the workout later on Sunday or Monday.