Dansby Duo Highlights and Brutal Sunday Workout

We all had a great time Saturday at the Dansby Duo. Cowboy Jeff and I finished just under 1 hour and 30 min on our 5K-12 mile bike-5k. I was really proud of all the BCS Fitness clients that came out and raced (especially Rina and Kelly who got 1st place in the women's relay...way to go!)

Cowboy Jeff and I really enjoyed and are determined to beat our time next year.

Sunday, Ken and I did what i can only refer to as the "quadruple threat" workout. It went like this...

1/2 mile run at 7 mph pace

1/2 mile run at 9 mph pace

1/2 mile run at 7 mph pace

1/2 mile run at 9 mph pace

1/2 mile run at 7 mph pace

2000 meter row (8:20)

8 min Spin with heart rate at 80% of max predicted

2000 meter row (8:30)

8 min Spin with heart rate at 85% of max predicted

10 laps in the pool (was to cold to remember exactly how long it took...but it was between 15-20 min.)

I learned something Sunday...66 degrees is way to cold to be swimming laps. My lungs kept tightening up so much that I'd have to stop and get my breathing under control before resuming our swim. I'm really looking forward to our summer cardio cross training...just need the pool to heat up a bit.