Good week of training

Monday
1 hour road ride - hill intervals

Tuesday
30 minutes stationary
20 minutes treadmill

Wednesday - gym (easy day to limit soreness)
Leg extensions 4×10 (all warmups)
squat 5×4
leg press 4×10
hack squat 3×10
leg curls 4×10

Thursday
45 minute road ride

Friday
off

Saturday
off (translation = too lazy to get off my arse)

Sunday
40 mile ride @ 155 avg heart rate, 175 max
saw Mariano Friedick on the route