Strength
  • 30m

30 Minutes of Stretching, light weights and light aerobics. Really sore from yesterday.

Bike
  • 2h 30m
  • 36.88 miles
  • 14.75 Mi/hr

Three 50:00 minute Cycling Splits with 10:00 Weight Lifting then a 10:00 recover
#1 50:00 @ 15.00 mph with Heart Rate avg 111 bpm \ #2 50:00 @ 14.75 mph with Heart Rate avg 109 bpm \ #3 50:00 @ 14.50 mph with Heart Rate avg 106 bpm

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Bench Press Station
    6
    4
    10
    90
    170
  • GENERAL - Dip Station
    6
    4
    10
    90
    165
  • GENERAL - Pull Down Station
    6
    4
    10
    130
    230
  • GENERAL - Pull Up Station
    6
    4
    10
    90
    165
  • GENERAL - Push Press Station
    6
    4
    10
    40
    90

Bike
  • 2h 53m 31s
  • 44.25 miles
  • 15.30 Mi/hr

15 mile home loop Rolling course. Traffic was Light. 3 Loops with 30:00 Recovery #1 14.8 mph\115 bpm #2 16.0 mph\131 bpm #3 15.1 mph\ 129 bpm for an average of 15.3 mph\ 125 bpm.

Bike
  • 2h 04m 49s
  • 29.75 miles
  • 14.30 Mi/hr

1 Hour in the gym on the Spin Cycle keeping effort at or about 15.5 mph. 2nd hour on the road 96 degrees, 15 mile home loop at about 13.3 mph. Rolling course. Traffic was medium to heavy.

blg_blg's Training Log


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