- 30 min. on trainer, easy spin
- Doorknob SQ, 3/10
- Silverback CL, 2x12, 3/10. Should have dragged the bells back as discussed on Sat. rather than pushing them down-- could not keep gorilla back. Arms pumped out from Mon. class.
- Run - greenlake & athletic fields. Several attempted rounds of 90 steps/foot/min. per JD suggestion, closest was 85 even with very fast and short cadence. Interestingly, pace increased (seemed hard too). 4.16 mi., 41:08, 9:53/mi. Data is here. HR about 160 at finish, dropped to 123 after ~2 min.
14 years ago