My workout for tomorrow is 1:15 on the rollers @ 100- 110 cadence. Today my core/resistance work consisted of 4 degree medicine ball pushup where I have to balance on 4 medicine balls and do pushups. First up is 2 sets of narrow hand position doing 5 pushups, holding a plank position for 5", 4 pushups then 4" of plank etc... down to 1 pushup. I have to them with narrow, shoulder width, one hand wider, one hand wider still and very wide arms positon. Next up was 3 sets of "L" pullups with palms out, using wide grip, med grip then narrow grip all the while holding a stability ball between my feet. I found it easy to put the ball in a 5 gallon bucket under the chinup bar. Then finishing it all up with 3 x wipers on the chinup bar to failure.

On Thursday my core/resistance is lower body based, plus the wipers and hand stand pushups.

At least I don't have to ride up hills with lead filled water bottles.