55' biking and treadmill walking at HR 140

PM: 30' @ 1:55.1, 22SPM, 163AHR, 40' @ 1:59.1, 22SPM, 168AHR- pretty tiring

PM: Step Test: 7x 4' on 1' off, @ 200,225,250, 275, 300, 325, MAX watts, max was 1:38.7 @ 364 watts 2.5k cd and wu

PM: 1k wu 30' 30' 10': 1:57.1, 22, AHR156, 2:00.4, 20, AHR163, 1:59.6, 20, AHR161

PM: (3' on 3' off 3' on) x 3, 10 min rest...1:38.9, 9.1, 9.1, 9.4, 9.5, 9.7 HR's 190-195

PM: 2x25' 1:59.5, 1:58.7

AM: 40' first 20 @ 1:57.1, second 20 at 2:00. HR 164 max, average of about 155-160

70 minutes cardio, 30' ellipt, 20' bike, 20' walking, HR 130

AM: 3k wu, 5x1500m 24-26-o-24-22 @ 1:42.8, 1:42.1, 1:44.2, 1:47.6, 1:47.8 AVG: 1:44.8 10min cd on elliptical

AM: 30' erg
PM: 45' treadmill walk at HR 150 + weights

PM: 30' @ 2:01, 30' bike at HR125

AM: 20' erg

AM: 20' bike HR110, 40 minute erg @ 1:58.4, 1:59.3. HR was 170...way too high. very sore. 10 minute walking cd

PM: 2.5k wu, 6-5-4-3-2-1 w/1 min rest, 1:48.6, 1:47.7, 1:46.7, 1:45.3, 1:44.1, 1:38.7 Average of 1:46.7. HR 185-201.

PM: 5k erg, 45 minute treadmill at HR 145. Extremely sore from yesterdays circuts.

PM (part two): 20 min cooldown on treadmill at HR140. Icy bath cd, 14 minutes

PM: Circuits: 15 minutes of 3x Goblet squats/DB Swing/Jumping lunges. HR 180-185. Used 25#/15#/10# so only did 3 sets.

AM: 80' erg, HR 160-170 @ 2:01ish

PM 15' walking at 135 HR, 40' stepper @ HR 155

AM: 12 min wu, 10-9-8-7 @ 27-30 SPM. 1:44.4, 1:43.8, 1:44.6. 1:44.8. AVG: 1:44.4