1, 2, 3, 4, 5, 5, 4, 3, 2, 1 bike intervals and 300 squats for time

1, 2, 3, 4, 5, 5, 4, 3, 2, 1 bike intervals

1 min. @ 1 min. rest     .33 miles / 20.1 mph / AHR 125
2 min. @ 2 min. rest     .69 miles / 20.8 mph / AHR 156
3 min. @ 3 min. rest   1.03 miles / 20.6 mph / AHR 139
4 min. @ 4 min. rest   1.40 miles / 21.0 mph / AHR 141
5 min. @ 5 min. rest   1.65 miles / 19.8 mph / AHR 141
5 min. @ 5 min. rest   1.45 miles / 17.3 mph / AHR 140 (Ferry Lane - short, very steep hill)
4 min. @ 4 min. rest   1.47 miles / 22.0 mph / AHR 137
3 min. @ 3 min. rest   1.04 miles / 20.7 mph / AHR 134
2 min. @ 2 min. rest     .69 miles / 20.6 mph / AHR 133
1 min. @ 1 min. rest     .31 miles / 18.6 mph / AHR 121 (Dark and negotiated a u-turn with another cyclist coming up on my left

300 squats for time = 10.54

Did both workouts after work. Squats came fairly soon after the bike intervals. These are tomorrows' workouts. I'll do today's tomorrow.

Didn't sleep well last night due to an upset stomach so felt very tired and off today. Was easier to talk myself into getting on my bike than getting on the treadmill for 800 meter intervals and burpees. I can always produce a good effort on the bike once I get going.

Not my best time for 300 squats, but consider they came directly after the bike intervals so I'm good with the result. I recovered very quickly too so I'll take that as improvement.

Trying to gather in my strength and motivation for Sunday. Really want to have a good race.