Bike

• 35m
• 10.00 miles
• 17.14 Mi/hr

spinervals sprint workout

2 sets of
6 reps 10 secs all out 50 secs rest

50x15 during set max spd 38mph

10 min w/u 10 min c/d

all sprints done seated

Run

• 37m 55s
• 4.00 miles
• 09m 28s /Mi

wow, that run sucked, it was hot as hell and i am still not 100% from the booze fest we had saturday night. talk about a 2 day hangover....ugghhh

Bike

• 1h 45m
• 28.00 miles
• 16.00 Mi/hr

was having a nice ride, when we got to Bethel to head home, i flatted, ususally no biggy, except i was on the cross bike with TUBULAR wheels and no spare. So i walked with bike on shoulder 1.5 miles to a buddies shop, had a cup o joe and called my wife to come get me, lol!!!

Bike

• 40m
• 12.00 miles
• 18.00 Mi/hr

40 mins on trainer

90 second intervals 50x15 6
90 second interval 50x13 2
3 mins interval 50x23 50x15 50x11