Nov. 4th

Phase 1 / Cycle 1 / Day 4

10 x 1min Airdyne @90% / 1min Airdyne @50%
Distance= 6.69 miles     Cals= 331     Avg mph > 23mph
+
3 sets @ high effort
30sec Toes Through Rings
30sec rest
30sec Rowing
30sec rest
30sec OHS @65#'s
30sec rest

Score:
TTR- 16, 16, 16
Row- 157m, 159m, 159m
OHS- 13, 15, 15

Notes:

- 23mph to 24mph felt appropriate
- Steady throughout the MAP session