Dec. 30th

Phase 1 / Cycle 8 / Day 4

3 x 5min Airdyne @90% / 5min Airdyne @50%
395 cals      9.2 miles     avg mph > 22mph
+
4 sets @ high effort:
30sec Box Jumps- 24"- step downs
30sec rest
30sec GHD Sit-ups
30sec rest
30sec Rowing
30sec rest

Scores:
BJ- 15, 15, 15, 16
GHS- 13, 13, 14, 14
Row- 152m, 156m, 159m, 162m

Notes:

- It's hard for me to get over and maintain a pace over 22mph for that long period
- my aerobic capacity is improving
- I always step down on the box jumps now, it's not worth the knee pain and risk