20 minute Tabata workout of 4 easy at 6 level on bike, 4 Tabata @ 8, 4 easy at 6, 4 Tabata @ 8, 4 easy. Nice little ride...Roughly half my tri distance for the bike.
Treadmill Run – 1.5 mi / 00:09:45 06:30 pace
1/2 mile at 8.0, 1 mile at 10.1. This was done after the 20 minute ride.
Tuesday: Recumbent Bike – 6 mi / 00:20 18.0mph pace
3 min easy, 3 min Tabata x 3, 2 min recovery ride at the end.
Wednesday: Upright Bike – 3 mi / 00:10:00 18.0mph pace
Tabata ride with 3 min easy, 4 minutes Tabata, 3 min easy. Transitioned to a 2 mile run on treadmill.
Treadmill Run – 2 mi / 00:13:42 06:50 pace
1/2 mile @ 8.0, 1 mile at 10.2, 1/2 mile @ 7.5. Done after a 10 minute upright bike ride.
Saturday: Recumbent Bike – 5.25 mi / 00:15:00 21.0mph pace
Did a quick 15 minute ride on the recumbent bike, doing a 3 minutes easy, 3 minutes Tabata pattern for the 15 minutes. Tried it out on our 2nd new recumbent bike and liked this bike better than the first one.
Sunday: Upright Bike – 4.63 mi / 00:15:00 18.5mph pace
Did another 3 min easy, 3 min Tabata pattern for 15 minutes on the upright this time, then transition into a treadmill run
Treadmill Run – 2 mi / 00:13:45 06:52 pace