Site:
http://phdstrides.com
Miles:
4660 total / 1553 in 2014
Goal:

swim, cycle, run, repeat. going for the elusive BQ and qualifying for PRR Race Team.

Elise did a fitness workout: Jump rope warmup and ...

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great CrossFit Endurance 01:00

Jump rope warmup and stretching.
Endurance WoD:
800m row
7 EMOM:
5 Burpees
Dumbbell Thrusters (I did 15# db)
400m row
6 EMOM:
7 ball slams (I did 20#)
Dips
800m row

That all took about 25-30 min. Then, endurance does a tabata situp challenge for fun: 8 rounds of 20 seconds situps, 10 second plank and hold the last plank as long as possible. I lasted like 40 seconds.