Noon - Bike trainer - 50 min (approx 18 miles) I did a mixed workout. Used the first 25 min of the Spinerval DVD 38.0 and the One leg drills from the HIT class for the rest of the workout. The Spinerval 38.0 had 1 leg drills but the HIT 1 leg drills are more intense.
PM - ran 6 miles easy (9:15) on the TM. I threw in a few fartleks to make the whole distance a little more bearable!!
After the run I did a full routine of strength training and core/abs.
Chest - dumbell bench 2X and 1X push-ups
Back - seated pulls 2X and 1X pull-ups (8 reps)
Shoulders - Seated presses 2X and 1x machine press
Triceps - bar pull downs 2X and 1X rope pull downs
Biceps - machine curls 2X and 1X dumbells
Abs - core (20), sit-ups (24), core (20), single straight leg raises (20), 1 min plank | 