Biking 15:00 [1] 9.0 km (36.0 kph)
Squad expedition to Hart House for the first time in a while. We had full attendance - LPod, Conny, and Smirnov. I warmed up on a bike for 15 minutes because it's convention. I then bopped over to the erg; I was planning on doing 5-10 km, but Smirnov and Connie wanted to get straight to core, so I sprinted to finish 1.5 km.
Our usual room was taken by what I think was a zumba class, so we set about using the track level. There are a number of stations, and there is a challenge with intro, bronze, silver, gold, and platinum levels of achievement. I set about trying the silver circuit with some bonus exercises; it turned out to be brutal and out of reach.
Silver circuit: 3x [1.1 km run, 12 chin ups, 20 pushups, 10 stair runs, 20 tuck ups, 25 box jumps, 12 dips, 16 squat thrusts] in 32 minutes (!!)
What I did: 2x [1.1 km run, 8 pullups, 1 min plank, 20 tuckups, 20 pushups, 2x15 lunges, 20 kayakers, 25 oblique crunches, 25 box jumps, 10 stair runs, 12 dips]. It was arduous, especially the dips. It took 53 minutes.
I cooled down with 1 km jog.