I Just Did This

10 rounds of:

• 10 chinups
• 10 air squats
• 10 military pushups
• 5 dead bugs each side of body, extended arm and leg about 1" from ground; hold 10 seconds
• 10 1-2-3-4's, which are standard crunches where you lift your torso progressively 1/4, 1/2, 3/4 and all the way up slowly and then back down the same way

It took 31 minutes. The chinups and dead bugs got a little tough after 5 rounds. The pushups and air squats were a piece of cake--I could have done twice as many.

Not bad considering what I did yesterday:

• 3 hour trainer ride, IF=.8, TSS=195. Yee-haw, that was fucking great!
• 35' brick run, ending with 5' on the track at sub-5K pace, or maybe it is my 5K pace now!
• 2200 yard cool-down swim of 600 free, 600 pull, 600 swim and 400 pull with paddles

I guess I could technically call that a NothingMan, huh?

Now I just have to do a 2:15 trainer ride, pretty intense, like this:

WU: 25' @ 65-70%
MS: 3 x (15' @ 85-90%,
5' @ FT,
2' @ 105%,
8' Easy) ,
10x30/30
CD: 10' @ 80-85%