Today 1st. WOD 15 burpees, 250m row, 12 burpees, 250m row, 9 burpees, 250m row, for time. Felt good. Total time: 5:45 Done by 6PM.
Inmediately after that I grab my bike and from the studio went to route 63, back to 4 and to town. Felt good and was hard to keep down to hard rate to the 70% prescribed. Since there are hills around here when you climb the heart rate spikes to 80-85%.
2nd. WOd bike 2 miles rest 1 min, bike 4 miles rest 2 mins, bike 6 miles, rest 3 mins, bike 8 miles, everything 70%.