Tri Class #14: TT and drills

Last night's workout started with Turbo Training.
One-legs drills.
Maybe 10 cycles of alternating 15 second and 30 second hard (95-100rpm) intervals with 30 and 45 second rests.
One 15 minute interval at 95-100 rpms at highest sustainable effort.
One 2 minute interval.
More one-leg drills.

Then we ran over to a nearby park where flags had been set in the ground for four corners of a large square. We did pickups along the long sides, a light jog on one short side, and shuttles along the other short side. Each corner was assigned to be one of the following: lunges, crunches, squats, or pushups. Each time we came to a particular corner, we would do a variation of its assigned exercise. It was surprising how fast you get out of breath doing this. Also, I was surprised to wake up this morning and discover that I was rather sore in a few places.

Then we were split up into four groups and did a relay race weaving in and out of two rows of palm trees. I initially had some trepidation, but it was a lot of fun. There were some surprises in seeing who could really knock it out, and it was fun cheering for everyone on either side.