20000 plus meters, 6x2000m pieces, 500 m recovery. Earlier ran 10 k with 12 climbs up Jacob's Ladder. In the AM, ATG work.

Rainy and cold here in central TX. Regular Waco Bike Club ride cancelled. Got on the BikeErg did 12x10 minute pieces with 25 pushups betw…

2nd piece; 16 min run after.

pre-season brick workout; run 15 min after piece.

Cool down

Warm-up

First timed piece since getting BikeErg 4 weeks ago.

5 pieces today:
15 min sled, 2 mile weight vest walk,
nordic, ab wheel, back ext, 30 min easy bike ride
erg piece

10x6 min pieces; broken with 12 push ups on bars.

Weights, pull-ups/abs @ school, run 5 miles off and on pace

2nd piece today; 17 mile weighted ride early pm

12x2 min 1:55 or better x 1 min easy