This was a busy busy week. Work was busy, workouts kept me busy and we are in the midst of painting our apartment. Every night was a late one and I felt beat by the end of the week.
100ft. walking lunges/10 burpees/ 25 situps (incline bench) 3x time for time @ 8:27
Workout 2 was 20K bike TT 36:54
Tabata with our friend Misty (box jumps,pushups, lunges, situps)
16,13,12,10,10,11,9,10, score of 9
22,16,14,11,9,9,8,9, score of 8
12,11,11,11,11,11,11,11, score of 11
11,11,9,9,8,8,8,8, score of 8
right into a 5K for time after timing our friend Misty's tabata, finished in 21:53
Cadence at 60rpm, 6 x 5K, was pressed for time so went 40 minutes straight at 16-17 resistance and 60rpm. 8 Miles completed. Weird result as this is double the resistance I use when TT and was going about 5minute per mile versus 3 minute per mile.
Deadlift 1/2 bodyweight plus 100m row. Used 45lb dumbbells and finished in 5:25.
Added 5 minutes of standing on the bike (1 mile) to help make up for the shorter workout.
My knee started really acting up today during Nancy's half marathon so I did 4x2 miles on the bike instead. Pedaled slowly until I reached 10 minutes each set. Results are 5:34, 5:45, 5:30, 5:20.