Yesterday I did a slow, gentle 40 minutes on bike just to be doing something on an "off" day.

Today -- 25 minutes on weights, followed by 45 minutes cardio.

Sumo deads -- 3 sets, last 2 sets with 7 more pounds on the bar than last time
Front squat -- 3 sets, last 2 sets increased reps from last time
crunches -- 4 sets, 15 reps in first two, 20 reps in last 2, total up 10 from last time
Mil. press -- stayed the same
Triceps press -- did 3 sets instead of two
Rows -- increased weight on first set

cardio -- 45 minutes, 9 miles -- after the first 15 minutes I kicked the resistance level up one mark and did 5 minutes/1 mile at the higher level. It was tough.
Then I went back down to my usual level til I had about 10 minutes left, kicked it up again for a couple minutes, and back down for the end. I'll try to increase the amount of time I can do on that level gradually.

Listened to Best of Queen, Vol. 1. Good for riding! And hey, gotta love "Fat Bottom Girls!"

Ok, I reek, gotta go bathe the stank off myself.

Lene'