Suffer-O-Rama

So yesterday was a nasty day. lots of rain but I was looking foward to getting back on my trainer, which I had let my girlfriend borrow for a while. I arrived 20 min. early to my spin class to put in some extra little did I know that 2 hours of lactic acid burn was ahead of me. We watched a Troy Jacobs tape as usual and this one included workouts such as 100%-110% intensity for up 1 minute each with 30 sec rests. 30 sec out of saddle and 45 sec in saddle for 5 min. at 90% intensity. It HURT I am really glad we did that.