Bike trail speed

2x2 miles @ goal pace (now going for 6:45).

5 minute warmup

6:37

6:43

6:41

7:02- unfortunate, but ok.

4x100m strides- work up to 90ish% and hold for 5 sec

Total about 5 miles-36:22

70 sec, 90 sec, 90 each side knee bridge

2x75 back bridge

2x60 single leg back bridge

80 pushups

3 pullups