Bike Workout (15 miles):

10' zone 1 + 4 X 1' one leg pedal + 30' zone 2 + 10' zone 1

ok. did the one leg pedal drill correctly (1 set for each leg....total of 4 sets).

Weights:

Did 45 min of weights. 2 sets of 10-15 reps. Squats, leg extensions, hamstring curls, seated row, incline press, roman chair, step ups, straight arm lat pull down.

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