Basically it is - hammer for 30 seconds (attack the group), settle into 3 minutes at threshold and then sprint the last 15 seconds. I was taking the initial 30 seconds and final 15 seconds a little easier then required but still makes an interesting drill.
In other news - Garmin and Saris (the makers of PowerTap) will be working together to allow the Edge 705 'listen' to the wireless powertap. Finally, I'll be able to unclutter my road handlebars. I'm also still waiting to pick up the disc brake compatible PowerTap for off road use. That should be really interesting - I would love to see my power files from an XC race. Currently with the Garmin and Ascent software I can break down my race and check my times on various sections of a race, descents/climbs see where I tire. With the power, it would be another dimension.
Hopefully I will get the report up for the Marathon race from last weekend tonight - this weekend it is Mountain Mayhem :) Busy busy busy...
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