This morning, I got my bike interval workout in before work. The plan was to ride hard for 3 minutes taking my HR to 150 and then recovering until it dropped to 120 -- 6 times.

17 Mile Bike @ 01:10:00

Interval 1
143a, 152m

Interval 2
144a, 152m

Interval 3
145a, 155m

Interval 4
143a, 155m

Interval 5
145a, 154m

Interval 6
146a, 153m

Weights

UPPER
3 x 15 Pull Down @ 67.5
3 x 15 Row @ 67.5
3 x 15 Triceps @ 45
3 x 10 Biceps @ 15

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