pain cave

3 Minute Intervals.  I'm ramping down the interval length and upping the intensity.  My last workout consisted of 5 sets of 3 x 3 minute intervals with 3 min rest between efforts and 5 min rest between sets.  I was shooting for something rediculous like 440 Watts per effort, but ended up averaging around 400W for each effort after the first two.  These efforts are fun because the first minute feels good, the 2nd minute is pretty bad, and the 3rd minute is hard but you can see the light at the end of the tunner.  My heart rate got up to189-190bpm for each effort.  One month until Gila.  EEK.