Todays workout -
1. Long cycle - @20kgs 5:00 26 reps (5rpm)
2. Side press -@20kgs 1x4
3. Close grip chins - 2x5
4. Db culrs -@30lbs 2x10
5. Pushups - (ladder) 5/10/15/20
6. Run - bike path 3.14 (Bikilas)
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I have been doing a modified version of Russian EDT (escalated density training) on long cycle for the past 5 workouts with tomorrow being the cap at 6 minutes at 5 reps per minute. Sunday or monday I'll start over at 6 rpm while sticking with the 20's for a bit longer- maybe all the way up to 8rpm before attempting a comeback with the 24's while maintaining the miles for the upcoming ultras I have planned. We'll see!
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