Yesterday I did the four one mile repeats. I did not rest the required 8 minutes between reps (probably more like 4 minutes) as I did not get started until about 9 p.m. (so much for doing them in the light of day). I warmed up with a mile and recalibrated my GPS during that mile. Hopefully it is accurate now.
Times were as follows:
4 7:43 (rested longer for this one, probably not eight minutes, but at least 6 or 7).
Felt pretty comfortable running - much better than Tuesday.
100 pullups for time. 19:24. Did a bunch of lat pulldowns after this. I just didn't feel done yet.
Bike this morning - first off, it was cold! I dressed for it, but it is still hard to ride in the cold. on tap - 30 mile time trial. This was not my best ride. My calves started cramping at about mile 10. Not sure what that's about - cold? prior night's workout? Lack of sleep? seat too high? combination? I forged on, but there was no way I could ride at 100% - everytime I tried to up the effort one or both of my calves would cramp - AND IT HURT!! I had a good excuse to quit, but chose instead to do the best I could in my current condition. Just to add insult to injury, there was a fairly strong headwind on the final flat section (about a five mile strip) which slowed me down significantly. Total time was 1:42:38 (17.54 mph).