This morning: CF WOD:
10, 20, 30 box jumps, squats, push ups, burpees
Total time: 12:22
I also did 2 sets of real pull ups. 4 consecutive before CF WOD and 3 consecutive after.
This evening after work, I did 3, 6, 9 and 12 mile bike intervals with 1, 2 and 3 minutes rest respectively between each interval. Legs initially felt fatiqued - no doubt the result of all the box jumping, squatting and back squatting. I got out on some of my old LP training routes this time so the ride was more challenging with some good hills and rolling terrain. I got stronger as I went and finished with a very nice 12 mile split. Finished up as it was getting dark so there was increasing motivation to git 'r done. Zoom, zoom!
3 miles 10:25 17.3 mph
6 miles 19:58 18 mph
9 miles 28:45 18.8 mph
12 miles 36.25 19.77 mph