Spin warm up/down (P) 15:00 7.1 km (2:07 / km)
ahr:112
Easy spin to warm up; 109/121/86/40
Strength (P audio) 20:00 [1]
WWO1 Runners strength with light weights 10#
4 mins wu squats, high knees, rev lunges
4 sets of supermans, mountain climbers, jump squats, plank rows, bicep curls, SLRDL to high knee balance