Tri Class #17 Bike/Run

The short version:
25' T.T.
25' Core
25' T.T.
20' Run

The long version:
The turbo training workout started off with an easy spin warmup and then slowly increased the gear every minute or so. Tempo in the 90rpm area. Then after the fourth increase, we dropped down for a rest. Then back up to the gear we had finished the hard set at and held that for five minutes, followed by a two minute break. I don't recall what happened after that.

For the core part, we did a bunch (2x15?) of squats (normal and one-legged), side-squats, lunges, dips, crunches, and pushups. This was followed by stretching.

Back on the T.T., we did three intervals of five minutes at 90rpm with two minutes break in between at the highest gear we could maintain.

This was followed by a 20 minutes out and back run where we cruised for the first three minutes and then picked it up to slightly faster than our 10k pace. I went out for 10'45'' and then back, and made it back to the start at almost exactly 20'.

I bought my new bike today, and tried it out. It needs a new seat above all, the current one is realllly hard, and I need to shorten the stem, but still, I'm shocked at how I ended up with such a nice bike. The chain came off during the T.T. workout, but the shifters just needed adjusting. One of the coaches fixed it for me after the class. Now I want to get all the toys for it: aerobars, a pump (not really a toy), and a computer with a cadence meter.