Warm up on a stationary bike.
5min warmup 7x(60sec @ 6.7mph / 60sec @ 6.9mph / 30sec @ 7.3mph) shutting it down
Chest, calves, hamstrings, and forearms
Easy spin on stationary bike.
5x100yd on 20sec rest 250yd easy
Warmup on a stationary bike
5min build 15min @ half-mary race pace steady and shutting it down.
Back, hips, and biceps.
Easy spin on stationary bike
4x150yds on 30sec rest
Decent effort on a treadmill (little too tired at the end though).
Some easy miles on the treadmill
Shoulders, triceps, forearms, abs/core
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