45 min cycling and 45 min M-22 challenge (triathlon) cycling to spinning 3

first 3 songs: 10 minute warm up

6 minute hill:
First 5 minutes to MJ song...
Last minute (hard and stand): Applause.   Cool down rest of song

6 minute work:
First 5 minutes to "Shoot to Thrill" song
Last minute: Problem

Running Dream--  consistent long effort

(check Spotify playlist)



ice baby (waiting outside in cold before the run)-- warm up drills

Run 2 songs:
applause  Run:  Sleeping bear hill climb
and running down a dream (run race back to transfer area)

Bike 4 songs:
1st song (problem-- hope no problems!)
2nd song  (intervals)
3rd song all hill (inspiration point climb)
4th song legs (sprint and standing)

Paddle:
two songs