WOD 7-21-09: TORRENT OF POSEIDON

2 hrs

On bike:
20 min warmup
2 x 12 min LT pace climb w/6 all-out VO2 max attacks, 50 meters rolling recovery to lower boundary of LT hr/power, then immediately reaccelerate to LT pace, repeat.
-high rpm spin on descent to work on legspeed

Then:
15 min. Tempo riding on flats to 160 stair staircase.
-5 x running sprints up staircase w/walk back down for recovery, no rest at bottom, immediately start next sprint

Very ez spin back to HQ

90+ degrees during workout today. Oop spagett!

Drill it.