More Sprints, Kettlebells, and A Nice Ride

I had a great ride on Sunday out in the country, it was a 15 mile ride, heading out towards Portland Junction, a railroad connection out in the country.  It was a pretty ride to go on after sunrise.

Monday's workout and Wednesday's workout were Tabata Runs.

Monday was a 20 minute run of:
4 minutes easy
4 minutes Tabata
4 minutes easy
4 minutes Tabata
4 minutes easy

I also spooked up some deer along the river on this run, thankfully they ran along the river and not across the road!

Wednesday was a 16 minute run, similar to above.

Tuesday was a kettlebell workout, done Tabata style.
40# kettlebell used
2 minutes Swings
2 minutes Cleans
2 minutes Snatches
2 minutes Cleans
2 minutes Swings

Today's morning workout was kettlebell swings exclusively, done for 10 minutes and getting 250 of them in with the 40# bell.

I'm finding a nice mix of runs and lifting with rides interspersed.  My summer school class is done now, so I see some more time in the afternoons for riding more.

------
Coffee Time:  Drinking some OG Black Gourmet as usual.  Its a good start to the morning and also goes well in the afternoon at work.  http://tinyurl.com/kbcoffee

-------------
Swing & Sip!
Coach Rick