Triple Bike/Run & The End Of Essential Abs Week 4

If you'd like to be notified next time I write something, sign up for email alerts or subscribe to my RSS feed. Thanks for reading!

Wednesday evening means a midweek bike/run workout, so I decided to do a similar workout to last week - 10 minutes on the bike, followed by 10 minutes on the treadmill, repeated three times. The only thing I did different was incorporate alternate minutes of standing on the bike - great for the quads and building leg strength and stamina.

I noticed a big difference in my cycling fitness level this week - better form, quicker cadence and able to push a bigger gear for a longer time. The treadmill was good too, but probably about the same intensity as last week.

The hour went very fast and I followed the triple brick workout with the third workout of Essential Abs Week 4 - more Hip Ups, Reverse Crunches, Crossover Oblique Crunches, Crunches: legs up and 18 “Supermen” to finish. Next up for my core strength is Week 5 and 6 of the program, which looks to be a dramatic change in intensity from the first 4 weeks. I’ll probably give myself a couple of days off and start Week 5 on the weekend.

Steady 6 mile run tomorrow, followed by either an easy day or rest day on Friday with a fun Cross Country 5k race planned for Saturday morning. Fun, fun, fun……