Ride 25.62 miles, 1:24

Group of 8

Ride 31.72 miles, 1:40

Group of 4

Ride 20.41 miles, 1:05

156th Street Loop, solo

240

Push press 65#
Box jumps 24"
Pushups
Angry chair situps/back extensions (split the reps)
30-20-10

11:15

Soundtrack: Shop Time III

Helen 9:57, situps

Run 400M
12 Pullups
21 KB swings (53#)
3 rounds
9:57

then

Partner situps (100 total)

Soundtrack: Shop Time III

Ride 26.36 miles, 1:24:00

Group of six, church route in reverse

Ride 20.55 miles, 1:08

Solo, 156th Street loop

Ride 27.88 miles, 1:32:00

Ride 26.24 miles, 1:26:00

Ride 8.96 miles, hill repeats

Ride 8.96 miles, hill repeats, 36:00.

Ride rollers, 20 miles

.75 miles at 19-20mph, then .25 miles at 25-26mph. 5 miles then 2 minutes rest, 4 rounds.

Ride 20.44 miles 1:06:22

156th Street loop, solo.

Half-TBS (5:21), Tailpipe

Ride 10.77 miles, 35:00

18.46 mph. Some small hills, some sprints.

Ride 35 miles

35 miles, 1:57, 17.95 mph

Lots of hills

Ride 20.42 miles

20.42 miles, 1:07, 18.29 mph, 156th Street Loop

Push, jump, row, plank

10 Box jumps (24")
10 Pushups
10 rounds
7:51

then

P1: Rows 250M
P2: Plank position
3 rounds total

Soundtrack: Shop Time III

Ride 20.36 miles

Ride

20.36 Miles

1:13:00

16.73

Ride 25.22 miles

Ride 25.22 Miles

1:16:00

19.91

Duathlon downtown

44/143   6/11  M 40  
Run 2 miles 16:46.2 ( 68)  
T1: 01:00.0 (141)  
Ride 12.4 miles 0:37:45.8 (19.7 mph/ 58)  
T2:01:58.6 (100)  
Run 3.1 miles 0:23:26.2 (07:32.6/ 19)         
Total: 1:20:56.7