Road to Kona: Day 5

Friday:
AM: Bike/Run brick with Tommy B

Bike (Trainer) 10 min spin warm up

Ladder, 60 s rest between all intervals
4min on, 60 off-3-2-1-2-3-4
5x30 on 30 off Spin max rpm
5x 30:30 53x11

Followed by 2.5 mile run around the base. Felt like I was doing roughly 6:30 pace, RPE 16.

PM: Strength - Deadlift 2-2-2-2-2-2-2-2-2-2 on the minute