Notes
I tried to get some work in on the bike as well. 5 min warm up at 120 rpms, then 2 mins hard btwn 145-155 rpms, then 2 mins easy @ 120-125 rpms x 6. When I knew I was going to be close to 12 miles I cranked it up again for the last 2 mins. Really good sweat. No sore but other parts of the leg feel worked. I was going to swim to but scrapped it.