Week of Sept 19th

Mon: VO2 Max Test, scored 65.7, about a half hour of work. Core 45 min.

Tue: Cyclo-cross race... So much fun!!!! 5th overall in B group, about an hour of work.

Wed: Exercise physiology test and Frank's race.
1 hour at 200w, HR went from 120 to 140 in an hour.  No breakfast allowed
Frank's race was 7.5k and hurt like hell, took 29 min and change

Thu: Core 45 min

Fri: Run, about an hour and a half.

Sat: Nothing

Sun: Cyclo-cross Hop N Hurl, 8th overall in Sport 45 mins of racing.

Total time: 7 hours

12.3k run 54:39 4:26 pace

Yesterday, Rev / Run 1:30 hours

Core 45 min, swim 30 min

1 hour 15

Tuesday: bouldering and CYCLECROSS RACE OMFG
Wednesday: bouldering

Total time: 3.5 hours sure

Ran for a half hour, hardish effort.  Also mountain biked in the morning.

50min run with stretching breaks.  Cold shower then foam rolling.