75x3 + .5

KB Swings (40#)
Burpees
Situps
30-25-20
then
Run 1/2 mile
23:03
Avg. HR 156

Ride 20.61 miles 1:09:28 Avg HR 159

Ride 23.22 miles, 1:19:16, avg HR 156

Run *** 44:27, avg HR 150

Indoor bike intervals 30:00

Warm up 3 minutes, then 1 min full effort (on), 1 min spin (off), 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on, then cool down 8:10.

Avg HR 149

Run 5 miles 40:01 Avg HR 162

Ride 21 miles 1:14:00 Avg HR 146

Run 4 miles 32:08 Avg HR 160

Run 5 miles 39:16 Avg HR 170

100 Pushups, situps, Burpees, thrusters 35:08

Pushups
Situps
Burpees
Thrusters (2-20# DBs)
Partitioned as 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

35:08
Avg HR 149

Ride 27.25 miles 1:41:41

Perry Worth to 156th route
Avg HR 142
16.08 mph

Run 7 miles 1:04:32 Avg HR 160

Trail route

Miscellany

Push press (20# DBs)
Situps
Pushups
KB swings (40#)
30-25-20

13:36
Avg HR 130

Run 4 miles 33:11 Avg HR 160

Run 3.5 miles 29:13 Avg HR 163

Ride indoor bike 20:00, 46 Manmakers, 30:00 total

Ride 5:00 with 1 minute hillclimb (3:00 to 4:00)
15 second break
2:00 of Manmakers (12 total)
15 second break
Ride 5:00 with 1 minute hillclimb (3:00 to 4:00)
15 second break
2:00 of Manmakers (11 total)
15 second break
Ride 5:00 with 1 minute hillclimb (3:00 to 4:00)
15 second break
2:00 of Manmakers (11 total)
15 second break
Ride 5:00 with 1 minute hillclimb (3:00 to 4:00)
15 second break
2:00 of Manmakers (12 total)
Avg. HR 155

Run 3 miles 24:01

Avg HR 156