Cross training 49:00  4.9 km (10:00 / km)
After the pool
6 min warm up (on the bike)
1/2/3/4/5/4/3/2/1min hard with 1 min recovery after everything except after the 5
15 min cool down
Stretch and roll
Good workout. Had to do the warm up and the first couple intervals on the bike as the ellipticals were being used. Felt like we helped each other with Connor without talking, just by seeing each other work hard. Also, feeling really strong on strength X so that's cool.