rest

ride: 1:10hour, 8 x [2(30sec)1(30sec)] the 2min at 95% effort, the 1min interval one gear harder 101%. rpm 95 +/ - 2

run- 40min very easy

run- 1 hour, 2 sets of 4x2min uphill (jog down 1min) after 1st set jog down to the bottom, quality 100% efforts.

ride: 50min easy spin w/ single leg sets, 10 min. of 15sec(15sec).

ride: 2 1/2 hours w/ some light hills

ride, run- 1:40hr, 4x alternate 8 min. ride w/ 5 min. run, 85-90%.