upper body band and weight work; neck work with 20lbs; 6 min pieces last 3 or sub 2 min pace easy pedaling, with weight vest, pushups lun…

am 5.5 mile trail race cameron park, pm leg squats, lunges with weight vest. First 20 min erg piece with weight vest.

11 mile ride to fit tribike's new seat; easy erg piece to cool down; swim 2150 yds pm

5x8 min pieces; pushups and squats between; last 11 mins with 20 lb weight vest; run 7 miles with dumbbells; 10x1 min strides. Valentine…

Start of Valentine challenge, leg weights, recovery ride, pushups every 6 minutes.

Ride 12.5 miles loop around China Spring High; run 6 miles wetlands; ride 11 miles home; erg cool down.

am weights; swim 2300 yds; pm BikeErg work on seated fan 7-8 and standing climbing fan 10

8 mile run @ cameron; deep squats; bikeerg

Alternate fan 7 seated i min; fan 10 standing 1 min. 45 min. run with dumbbells after wards. 2600 form swim

Trying different things out. Fast 1000s, pedaling on fan at 7-8, out of the saddle climbing at 10.

8x4 min pieces. Avg. watts 201. Starting to see sub 1:50 now. Batteries gone.

Warm-up ride, batteries dying.

Leg workout and run 65 minutes before erg piece.

Second session of the day, 23 climbs of JL earlier.

Easy recovery ride.

6 minute cool down.

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.