Quick

My quick 45-minute bike ride looked like this:

• Warm up: 10:19; 2.92 miles; 17.0 mph; 191 cal; 144 HR (170 max)
  
• 34:03; 10.24 miles; 18.0 mph; 716 cal; 159 HR (185 max)
• Lap 1: 1 min; 0.33 miles; 19.9 mph; 173 HR; rest 1 min; 0.34 miles; 20.2 mph; 165 HR
• Lap 2: 1 min; 0.31 miles; 18.8 mph; 166 HR; rest 1 min; 0.29 miles; 17.2 mph; 170 HR
• Lap 3: 1 min; 0.33 miles; 19.7 mph; 168 HR; rest 1 min; 0.22 miles; 13.0 mph; 167 HR
• Lap 4: 1 min; 0.34 miles; 20.2 mph; 168 HR; rest 1 min; 0.29 miles; 17.5 mph; 148 HR
• Lap 5: 1 min; 0.30 miles; 18.2 mph; 168 HR; rest 1 min; 0.19 miles; 11.2 mph; 174 HR
• Everything else: 24 minutes; 7.30 miles; 18.2 mph; 156 HR

My quick trip into the Y looked like this. 10×10 seconds at 10 seconds rest:

• Lunge R, L
• Glute ham
• Push up on feet