Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Asics
to gym
Weight training 40:00 [3]
more signs of improvement, e.g.
got up 90 on BP
through 235 on LP (4 x 20, starting at 155 and skipping one)
and 20, 20, 30 on the most exquisite lunges
Bike 20:00 [2] 7.2 mi (2:47 / mi)
level 12 hills
Cross Training 20:00 [4]
ahr:152 max:157
level 12 hills
425 calories (a PR for this time?)
rpms were 90+ most of the way (i.e., the last 15 minutes or so) and didn't let them dip during the recovery (but I didn't push the intervals either.)
Maximum HR not high, but if output is correct, this is a legitimate 4 effort.
ahr is an estimate - probably high
Run warm up/down 6:00 [2]
shoes: Asics
from gym
Note
Should be the last hard day before CO. I may do a 60 minute run one day, but nothing high intensity and no weights.