Tues night ride on trainer

Did intervals tonight. 3 sets of 4. The pattern is:
10 min warm up in Big Ring/19 then...

a set is (in the big ring) -
30 seconds - go from 17 to 12 every 5 seconds, last 10 seconds in the 12 (yes that means skipping a gear or two.)
30 seconds - rest in 19
Repeat 4 times for a set.

rest 5 minutes between sets.

then cool down is 10 minutes in big ring/19 again.

So 42 minutes or so total (well did a little longer cool down so stats are...)
Time: 43:18
kCal: 538
Max HR: 158
Avg HR: 139
In Zone: 21:28

at best my cadence was 80 to 82 slowing down to the 70s near the end (in the 19...)