Spin and short brick

6:30AM- Same session as last Monday's.
10 minutes warm up and then a pyramid consisting of the following:1min-2min-3min-2min-1min with 60 second recoveries, repeats were done at threshold.Then strap on the running shoes and do a short/fast 800mtr run.Repeated twice for a good workout and an opportunity to test out your transition times.

Warm down and stretch for a total of 60 mins.