Notes
spin class at Keller, first time there, gym not as nice as I would have hoped, very messy and somehow dirty for a Super Sports club ... class was great, instructor was great too, I did a 15 min wu, followed by 3 x 30" race pace intervals, with 15 secs recovery, followed by 3 x 1' intervals divided in 20-20-20, hard, recovery, hard (increasing resistance for the last 20), followed by 3 x 1:30 intervals divided in 30-15-45 with 4 increments on the resistance, all out for the last 15 secs, that was exhausting, followed by 6:30 hill climb, divided in 4 1:30 each 1:30 divided in 3 sections, increasing resistance 3 times, including power climbing on our seats for the last 15 secs, very challenging wo, easy 5 min cd with stretching afterwards and straight to the pool after class