That was not a fun CF workout...21/15/9 45# thrusters/dips (pulled 60lbs). time 8:02. I can't feel my arms - and i'm getting a tingly/shaky feeling when I try and touch my head...upper body very fatigued.
Now to cover the lower body. 20 x 1minute/:30 seconds rest - noting distance. I spun outside in the lovely sun. Lots of sweating, but had to get in a little tanning too. Went 10.47 miles. Average heartrate in the 170s.
I had some lunch, got some stuff done and then I just had to get out and ride a little bit...just too nice. Went 13 miles -40minutes. Didn't push it except when I was going downhill, just enjoyed it.