Bike
I did the CTS Time Trial video today.
10min WU;
3x5min Power Interval Sets over 100rpms @ 250watts with 5min RBI;
1x12min Steady State @ 215watts. Every 2min change cadence from (95-100) to (80-85) by changing gearing but keeping the power the same.
7 Min CD keeping cadence over 80rpms
TSS - 78.64
IF - .79
Crossfit (Nate's WOD)
5 Rounds of the following:
30 Lunges 2x12lb DBs knee to ground
30 sit-ups
30 push-ups handbreaks - bring hands up when chest hits the ground
Total Time: 22:53
The push-up handbreaks are super tough. A very deceiving excercise. I am going to be sore tomorrow. Too bad I have a swim and elliptical workout.
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