29/10 Commute on MTB again today for 1:20hr
PM
Deck squats 2 x 20
Step-up/Lunge 34kg OSBB 3 x 20es
Agility band sprints 1band 2 x 15 (not coming all the way back, keeping tension on the band), then Neil started complaining that I was soft so 1 x 30, the Neil was saying it's not like doing 2 bands so I did 2 x 15 with 2 bands. With the 2 bands it didn't seem any harder on the out run even though you can't go as far, but on the way back it's a different story, they try to destroy you.
Then it was into the street for tyre sprints 6 x 30m, next sprint started when the HR dropped to 120bpm.
Leg very fried after this.

31/10 Easy spin on the trainer 60min HR 118 - 124.