AM
MTB 1 repeat on Alfred Harrell. Spun most everything, working on breathing and staying smooth. Kept the forks uncorked and rode soft the whole way.
14 miles, 65 mins.
PM
3 rounds, in .30 on 1.15
Rotator cuff work
FtB (8's)
Hyperflexions w/ 8# ball 15's
Deadhang chins 8/7/6/6
15 mins.
5 rounds, same timer
Recline DB presses x10 @ 60's
Underbar Horz pulls x10-8's
... one try at bar dips, left shoulder and elbow weren't cooperative.
14 mins.
Some stretching to end the day.
7 hours - 2330/0630. 24 hours. 95 minutes total, PE: 7.
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