For 20 minutes: Run 400meters, rest precisely the time of run.

For 20 minutes:
Run 400 meters = subbed in 800 meter bike.
Rest precisely the time of the previous run

RON
1 - 1:39
2 - 1:45
3 - 1:43
4 - 1:42
5 - 1:41
6 - 1:47

3rd interval I noticed the back tire going flat. When I pedaled hard the bike was all over the place. I could also barely pedal on the corners the bike had no control. My times would have been a little faster by maybe 3 or 4 seconds. I could tell it was making a difference when I could not catch Jen. She runs 400 in what I cover 800. After round 2 I could not catch her so the tire must have made a difference. There was just no time on recovery to get the tire aired up.

JEN
1 - 1:41
2 - 1:39
3 - 1:36
4 - 1:36
5 - 1:34
6 - 1:33

10 days off then 6 days straight has taken its toll. I am exhausted. Tomorrow is a day off. I do feel like I got some good work done this week reguardless of the previous 10 days of nothing but situps and push ups.