100 Pushups, situps, push press (2x20#)

Scaled as 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

13:27

Ride 28.9 miles, 1:27, 19.93 mph, avg HR 146

Ride 30.58 miles, 1:31, 20.16 mph, avg HR 152

PM - Trail Run 30:29, avg HR 162

AM - Ride 22.26 miles, 1:07, 19.93 mph, avg HR 162

Ride indoor bike 40:00, avg HR 143

Ride 21.07 miles, 1:07, 18.87 mph, avg HR 154

Trail run 30:25, Avg HR 148

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, 1 minute on, then go back up the ladder until you finish with 1 min off, 1 min on, then cool down 4:00.

Avg HR 147

100 pushups, sit-ups, push press (20# dumbbells)

Warrior Dash

27th out of 402 in 40-44 age group 31:42.30, 10:30/M
418th out of 6,719 overall

http://warriordash.com/register2011_indiana.php#

Ride 40.36 miles, 2:02, 19.85 mph, HR avg. 160

Hill climbs, 100 pushups, 17:00

Ride 11.05 miles, 39:02, 17mph, avg HR 135

Ride 32 miles, 1:38, 19.59 mph, HR avg. 161

Ride 30 miles, 1:33, 19.35 mph, avg HR 144

Trail run 25:25, Avg HR 154

Starkey Park