Log: Apr 28 - May 4 2008

Mon: Attempted to bike to work, back tire blew out from screw at about 4 miles.
38 minutes on spin bike, with about 15 minutes of standing.
45 minutes on spin bike, 5-4-3-2-1 w/ 1 minute recovery 10 minutes at fast cadence, hard.
Tue: 30 min run (3.5),
Bike to/from work,
Weights: 3lb. running and front and side raises, 2x10 tricep rope pull-downs, 1x10 pull-ups at level 7, .75 pull-ups at level 4, 3 min abs.
Wed: Bike to/from work,
10 min wm, 5x 2min @9mph w/ 2 min recovery @ 7mph, total 30 min (3.75)
Windy walk around complex with Shawn
Thu: Bike to/from work,
34.5 minutes running with Matt T. (3.75)
Fri: DNE
Sat: Mt. Hamilton, hill in 1:59:45 (80 miles)
Sun: 70 min ride (17 miles), 33 min hilly run (3.5?)

Totals
Run: 14.5 miles
Bike: 206 miles (plus 80 minutes on the spin bike)