Warmup - 15 min ride to fairbanks ranch area/whispering palms
workout - 10 x (20 seconds R Leg only, 10 seconds rest, 20 Seconds L leg only) all in the biggest gear (54/13). Then, rode to the road around the three holes on the north side of via de la valle (the par 5/par 4/par 3 over water). did 20 x (30 sec sprint, 1:30 rest).
Summary - this was hard, especially the last 5 sprints on the bike. I rode home for a total of 2:00