1/25/13 Workout

Today was a lot different than anything I have done. I took yesterday off to allow my body to rest to see how well or if could do today's routine. The routine was presented as a challenge. I had to bike 5 km, row 5 km and run 5 km in under an hour. I was not worried about biking and running, but the rowing had me nervous. Did not know how long that would take and was wondering if would have enough to make up any differences. I started with the rowing this morning and was extremely surprised. My 5 km row and run were pretty much equal in time. I completed the entire workout in 57 min. I will use this at least once a month to see where my endurance is. I would like to work on completing this in around 50 min. So have some work to do. I know could push harder on the run, got to get rowing time down.

1/23/13 Workout

Today's workout was modified due to legs being super sore from yesterday's routine. Instead of running did some cross training by riding stationary bike. Still had great workout...might need to start cross training at least 1x week instead of always running.
Workout Routine
Bike 3 miles
30 Burpees
30 kettle bell swings
12 push up to side plank
30 Bicycles
Bike 3 miles
30 pull ups
20 walking push ups
20 alt shoulder press
10 toes to bar
4 30 sec sprints on bike, 30 sec recovery
20 Balance lunges
10 walk outs
30 ski jumps
15 obliques crunches