3:30 ride on the rode bike out to Silverado Canyon and then did hard 20 minute interval up Silverado holding 300 watts or >, actually got to the end in 18:30. Then messed around a little in Orange then back home on bike trail and loop through Back Bay.
AVG WATTS = 237
Bike2:21:00 [3] 41.8 mi (17.8 mph) +3180ft slept:7.5 weight:158lbs
2+ hour ride averaging greater than 220 watts. Alta vista, Bluebird Canyon x 4 or 5, Newport Coast..then windy PCH ride..Rode with Mike from Surf City Cycling Team for a bit...
AVG WATTS = 250
8 AM
Mountain Bike15:00 [3] 4.71 mi (18.8 mph) +425ft slept:7.5 weight:157lbs
Headed out in MTB but got a flat up Jamboree had to go back and get road bike...bummer
2+ hour ride holding greater than 220 watts with 4 x 5 minutes holding 300 watts. Did the 5 minutes on Newport Cost, last 2 went all the way so interval was a little longer.
AVG WATTS = 248
4 PM
CrossFit1:00:00 [5] slept:6.0 weight:158lbs
Crossfit
1,000 meter row, air squats, rotations, push ups 2x10, lunge walks with rotations, high knees, butt kickers.
RKBS 2 x 10 with 35#
Pulls ups 2 x 5
WOD MODIFiED HELEN
3 rounds
500 meter row
21 RKBS with 35#
12 pull ups
Mountain Bike3:54:00 [3] 51.8 mi (13.3 mph) +7050ft slept:8.0 weight:157lbs
Long MTB into El Moro then over to Aliso, No Dogs, I think I Can, Canyon Acres, Meadows, Mustard, Big Bend, I think I Can, Mach ! then back home.
AVG WATTS = 283