Had planned on doing a longer ride, but since I need the most work on foot I changed it into a brick workout instead. Part one: road ride.
Running32:00 [3]
Part 2 of the brick: Running. I did this same loop a few weeks ago in the same amount of time, and that was without a 2hr cycle just before it... so I guess I must be improving.
Woke up early for a morning trail run with Funderstorm. Nothing quite like cresting a hill to a rising sun. Almost made the hills not suck. Almost. Tried out my new Saucony Peregrine trail shoes. Fantastic.
3 PM
Weights30:00 [3]
5 reps, 5 sets, 2 exercises with no rest between, 5 counts down, blast up...
bent over row / seated row bicep curl / lat pulldown
Cycling (Mountain Biking) 1:35:00 [3] 18.0 km (5:17 / km)
Drove down to meet Funderstorm for a beautiful ride at the Hydrocut. It's been about three years since I've been in those trails, and hot damn, I love it.
1 PM
Crossfit45:00 [4]
Warm up: Running, press, push press, front squat, back squat, lunges Weights: Back squats (85 lbs), 3 sets, 5 reps, 5 counts down, "blast" up. I am not so good at blasting, but I did what I could. WOD: 50-30-10 of Kbell overhead swings and situps. Killed it. 7:49.