Core 18:00 [3]
Morning abdominal workout followed by some yoga stretches and push-ups. Great way to get the blood flowing at 7:00 AM. Also, using 2.5 lb ankle weights on the ab workout.
Cycling 30:00 [3] 8.0 mi (3:45 / mi)
Bike to work. I got down the street and realized I had never fully inflated the tire that went flat on my last ride, so turned around and went home to use my floor pump rather than spend 10 minutes pumping the little frame pump to fully inflate mountain bike tires. Then off to work with no incidents (flats) along the way.
Cycling 36:00 [4] 8.0 mi (4:30 / mi)
Bike home. Temperature was very nice for riding. I was afraid I had a slow leak on my front tire but it was still good when I came out of work to ride home. I'm using the long route to go home which ends on the pipeline right-of-way climb. The running intervals must be helping because that climb is easier than ever for me now.
Weights 1:00:00 [3]
Finish off the Monday with total body weight training. Andrew and I are going to add some time to the weight training over the winter because we will not be running on weeknights. Only will run on weekends now.