38:15 on the AirDyne

Training done on Friday, instead of Thursday- 9am

Run 5 min @ Z1

+

Run 30 sec @ 90% aer effort

Run 30 sec @ 50% effort x 10

(walk 5 min)

Run 45 sec @ 90% aer effort

Run 30 sec @ 50% effort x 9

(walk 5 min)

Run 60 sec @ 90% aer effort

Run 30 sec @ 50% effort x 8

+

5 min walk cool down

Due to rain and storms, this was completed on the AirDyne- don't  know why I thought that would be more comfortable- NOT!


434 calories- and a sore neck due to this awesome posture.