this week... and today.

i've ridden to and from 5 times since i got back in town.

Today I rode straight to the gym and rowed a 5k in 19:15.

yesterday after work..

5k row 19:26
5k run 23:52

the first half of the run sucked. the second half felt better and my legs didnt want to cramp as much. still pretty tired from yesterday. The row felt miserable...

wednesday...

38 mins ride to work

1 mile run 7:17
2000m row 7:20

6rds
4x the exercise @95#
10x sit ups
10x supermans
7:25

30 reps squat clean @ 95#
1:57
my grip was failing before legs or lungs...

ride,run, work,ride

ride to work 40 mins,
run 1 mile,
ride home from work... i'll let you know the time when i get home tonight.

a real workout, kinda...

ride to work 38 ish mins, front der. wouldnt shift to the small ring so i had to stand on every climb with the 50x18. Not as much fun as you would think.

at the gym,
10x 30/30 row
then,
4 rds
3x the exercise
65,75,85,85
2rds
6x front squat/pp
95,95
2rds
6x squat clean
95,95

Hadn't lifted in a while so wanted to stay with a manageable weight.