A Near Death Experience

6:30 Track work with Activedge Team:
Warm up, then 200 M sprint, 200 jog, 400 M hard, 200 M jog, 200 M sprint, 3 minutes rest, repeat.
Felt great first set. 200 M sprints were around 33 sec and first 400 M at 1:10
Second set more tired, BD and I were at top end- first 200 sprint at 31 sec, followed by 1:05 for the 400. Last 200 at 29 seconds. Ran the whole workout in lane 2, Brian kept a slight advantage in lane 1. I beat him in the last 400 sprint by 3 seconds but he edged me by a little over a second in the last 200. Overall good work, would like to get the 200s consistently faster.

Then helped the team with their weights followed by my lift.
Pusher exercise day-
Incline DB bench combined with dips
Then seated SA DB shoulder press with decline med ball russian twists
Decline med ball sit ups super set with decline L-ups combined with tricep push downs
Ended with DB shoulder 7,7,7 series and planks for 1 minute sets with 25 lbs added on back.

Afternoon ride with BD, I think I almost died it was so hot and long.

First 36 miles Mrs. Ray came along, light pace, hit some good climbs though, legs felt good.

Then last 21 miles me and BD went 10.5 out and back. Very hard and fast clip.

First 10.5 we each pulled and equal 50%, I was near top end of capacity at turn around. Brian descended fast on the last hill of the turn around and I could not rally to catch up on the 1 mile climb back up. It was a long 10.5 miles back alone, vision not clear, out of water, no where to stop, breathing painful. Brian put a beastly 12 minutes between us. He was a machine as always, definitely a good ride for him today. Overall, including the first 36 miles I had a 15.5 mph average which could definitely be better. Brian rode that last hilly 21 miles at an impressive 18.8 mph. Hopefully mine was around 17, but its hard to say, I was just trying to make it home! Looks like tomorrow's running I will push to Saturday and focus on recovery for now.