There is a local triathlon on 9/20 which I am contemplating doing. It is the weekend after the 90-miler. So today I tried a bike and run - both indoors. But first, my Crossfit WOD:
"With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able."
5 Min + 3
Compare to 081002
I did 9.25 miles in 25 min on the bike and then immediately did 2 mile run in 12:58. For the bike I used level 11 and set the program to random. I tried to maintain 110+ rpms. On the run I ran a consistent pace of 6:27 with an incline changed each half mile as follows .5%/1%/.5%/0%
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