Late night last night, so I have nothing to add aside from the training.
Today's Training:
Pop Your Heart:
Air Dyne: 5 minutes steady state t
then
10x20/40
Concept II Row: 5 minutes steady state
then
10x20/40
Then choose ONE of these:
Inverted Versi Climber: 10x25 steps as fast as you can
Cross Country Ski: 5 minutes steady state
then
10x20/40
Incline Treadmill Walk:
3.3 mph or just under 4.0 no running
Incline between 3% to 7% depending on your training Heart Rate Zone