Slept in this morning and got in a quick weight session at lunch.

UPPER
3 x 15 Pull Down @ 67.5
3 x 15 Row @ 67.5
3 x 15 Triceps @ 45
2 x 10, 1 x 8 Biceps @ 15

CORE
5 x 15 Crunch on Ball
3 x 15 Back on Ball

Then met Ruth after work for some hill repeats. My legs were sore and I was tired but managed to get in 4 after riding to Madrona from work.

15 Mile Bike Ride @ 01:15:00

Interval 1 @ 05:52
139a, 152m

Interval 2 @05:54
140a, 153m

Interval 4 @ 05:51
142a, 157m

Interval 5 @ 05:48
138a, 158m