Hey snap,
it’s fairly stable… Might have to figure out a way to strap it down…
Ride with Dear Daughter!
Distance: 18.34 mi
Time: 2:27:36
Avg Speed: 7.5 mph
Elevation Gain: 627 ft
Calories: 1,367 C
Avg Temperature: 94.7 °F
Elevation Gain: 627 ft
Elevation Loss: 610 ft
Min Elevation: 169 ft
Max Elevation: 400 ft
hspl flat bench
5x3x300
hspl pulldown
2x3x410
3x3x360
hspl mp
4x5x300
3x270
hspl row
5x3x450
hspl shrug
5x3x450
hspl decline
5x3x450
cable curls
4x15x40
dl
5X315
5X405
5X2X500
HSPL V-SQUAT
3x5x360
3x5x450
3x5x540
oops!
cable curls
4x15x50
hspl MP
3x5x300
2x3x300
hspl pulldown
3x5x300
2x3x300
hspl flatbench
3x5x300
2x3x300
hspl shrug
3x5x300
2x3x300
hspl incline bench
3x5x300
2x3x300
hspl row
3x5x300
2x3x300
hspl decline Bench
2x4x450
3x4x360
csble row
6x15x50
Hot 4th of July ride on southern end of American Tobacco trail… Should have brought the camelbacks!
Distance: 15.36 mi
Time: 2:13:00
Avg Speed: 6.9 mph
Elevation Gain: 371 ft
Calories: 1,187 C
Avg Temperature: 89.5 °F
Time: 2:13:00
Moving Time: 1:30:29
Elapsed Time: 2:13:01
Avg Speed: 6.9 mph
Avg Moving Speed: 10.2 mph
Max Speed: 21.2 mph
hspl flat bench
3x5x300
2x3x300
hspl pulldown
3x5x360
2x3x360
hspl mp
1x5x300
2x5x270
2x3x270
hspl shrug
3x5x450
2x3x450
hspl incline
4x300
2x5x270
2x3x270
hspl row
3x5x450
2x3x450
cable curls
5x15x45
Southern American end of American Tobacco Trail.
Mary, her and my daughters, and I…
Missing three or 4 miles due to User error on cool speedo…
Distance: 17.42 mi
Time: 2:31:32
Avg Speed: 6.9 mph
Elevation Gain: 436 ft
Calories: 1,202 C
Avg Temperature: 97.7 °F
Time: 2:31:32
Moving Time: 1:43:05
Elapsed Time: 2:44:14
Avg Speed: 6.9 mph
Avg Moving Speed: 10.1 mph
Max Speed: 20.9 mph
Long HOT ride!
Distance: 43.99 mi
Time: 18:34:30
Avg Speed: 2.4 mph
Elevation Gain: 1,640 ft
Calories: 3,626 C
Avg Temperature: 85.7 °F
Time: 18:34:30
Moving Time: 7:01:20
Elapsed Time: 18:34:32
Avg Speed: 2.4 mph
Avg Moving Speed: 6.3 mph
Max Speed: 29.7 mph
10 mile night ride with SO and her Daughter… Very nice, perversely fairly fast…
Fairly fully recovered due to illness…
DL
2x3x315
3x405
3x500
.9x575
560
5x1x500
hspl v-squat
3x3x360
3x450
3x540
819 PR!
Still sick as shit…
hspl flat bench
3x5x270
2x3x270
hspl row
3x5x360
2x3x360
hspl mp
3x5x270
2x3x270
hspl shrug
3x5x450
2x3x450
hspl pulldown
3x5x360
2x3x360
hspl decline
3x5x360
2x3x360
cable curls
6x15x50
39.3 miles (soory no details)… Gorgeous Hilly not AS hot… Dusk was very comfortable! Some at miles at night! very pretty!
39.3 miles (sorry no details)… Gorgeous Hilly not AS hot… Dusk was very comfortable! Some at miles at night! very pretty!
loaded test ride
Distance: 43.67 mi
Time: 3:53:10
Avg Speed: 11.2 mph
Elevation Gain: 1,339 ft
Calories: 3,475 C
Avg Temperature: 90.6 °F
Time: 3:53:10
Moving Time: 3:40:47
Elapsed Time: 6:33:40
Avg Speed: 11.2 mph
Avg Moving Speed: 11.9 mph
Max Speed: 32.6 mph
Been awhile. Strong lifting. Looks like you’re really into the biking.
Sorry I’ve been absent! They’ve blocked updates at work, funny(ish) as I’m known for killer hours…
Just over double ear/sinus infection… and got heat stroke from Sunday’s ride.
Not lifting enough, nor riding as much as I’d like… But next week, we ride the Erie Canal!
Anyway, lost a lot of upper body strength since summer, especially push. Odd as I hit a PR mid summer, and lower body pr’s but I’ve also lost 10-15lbs.
hspl flat bench
4x5x270
4x270
hspl mp
5x5x270
cable curls
6x15x50 (still no burning tendons!)
hspl incline bench
5x5x270
Feeling really good!
Been gone awhile!
10-days vacation, rode Erie Canal Buffalo to Albany 8 riding, just short of 400 miles…
3 equipment failures. 1 a Mike Moron Move, the other 2, things I wanted to replace before the ride but didn’t.
My SO crashed a few times, new with cleats, they got REALLY sticking in the rain, and terrain was an issue. But She’s OK!
Anyway,
Home lift. Taking my own sweet time about it…
Flat Bench (bar)
5x215
10x10x225 well, maybe 11, as long as it’s not 9… Maybe ditching the collars is a good idea so I can dump weight if I have too…
MP (bar)
3x175
10x125
9x10x85
home lift
pullovers
10x10x57
db row
10x80
9x10x40
ez-bar curls
5x10x57
last night home lift:
flat bench bar
10x10x215
today:
Bar MP
10x10x125
ez-bar curls
10x10x57
Been too long since a gym lift, been long time since leg day. You’d think ~360-400 miles in 10 days would count for something.
DL
3x5x315
3x5x405 (hamstring really making itself known!) straps
3x1x500
hspl v-squat
3x5x360
3x3x450
SPENT!
Thats fierce lifting there N, big time pulls.