5 plus mile hard ride on red barn Fartlek with team

5 plus mile Fartlek w/ guys on Red Barn

1 - 60 second surge
3 min rec
1 - 90 sec surge
3 min rec
1 - 90 sec surge
3 min rec
1 - 90 sec surge
3 min rec
1 - 60 sec surge = did something new with the boys.  Charles was hurting.  Had him set pace on surge, 4 others were packed behind.  At start one man takes Charles shoulder and sits on him for 10 seconds.  At 10 second mark that man surges up and another man surges to Charles shoulder.  That man sits for 10 sec and then surges up to start front pack.  Continue to cycle from back till last man is on shoulder for 10.  At 40 second mark he surges to pack and they all go for broke for last 20 sec. Boys responded well.  This is the first time I have done this with these guys.  I was very proud of them.  They made it look like we had done it 100 times.

Long recovery
On bus route we hit a last blast of 30 seconds.  Fun to watch them battle each other!

I was beat and it was a great workout.  Charles ended up getting more done than he thought he could!

Plan on hitting some abs later tonight.  I have been pretty sore since last workout.