10min warm up
12 x 30 sec on 90sec recovery at 110-120 cadence
5min cool down
Very long day at work. This session is fairly easy as it's more about working the cadence and keeping form rather than aiming for a specific effort.
Also did some ITB stretching during the day as they are both really tight and are a concern for race day. Found my left pelvis is winging out a bit and seem to remember reading something about this being related to ITB problems - i'll see if I can dig it out.