Thanks Shane! Yeah, I hadn’t thought about that pace including 2 minutes of sitting still. No wonder I was so winded after that. LOL
Yep, the whole body sessions are great for supersetting and burning more calories. 
1 Like
Yesterday’s Cals: 3,100/-
Peloton
60-Minute Power Zone Endurance Ride – Matt Wilpers
Total Output: 847 kj (PR 60 Minutes)
Calories: 987 kcal
Avg Cadence: 77 rpm
Avg Speed: 22.7 mph
Distance: 22.66 miles
Avg Output: 235 watts
Avg Resistance: 56%
Avg HR: 161 bpm
2,451/51,728
5 Minute Cool Down Ride
Comments: Wow… That was a tough ride. I managed to ride a zone above for almost the entire ride and squeaked out a PR by maybe 10-12 kj. It’s good that I’m finally getting to the point where I can more or less maintain a Zone 3 pace after that last FTP test. There were three or four 10-minute Zone 3 intervals in that ride that I rode in Zone 4 (mostly). Zone 4 is about a 23-24mph pace so it is really tough. I usually go out of the saddle about once every 1-2 minutes just to flush the legs out so I can keep that pace up. It’s a heck of an effort. I listed the average HR too as I’m getting into running territory as far as that’s concerned. It’s getting challenging, that’s for sure…
4 Likes
Wow. Killer ride man! That was some serious cardio there. Damn near 1000 cals burned too. Amazing man!
1 Like
Thanks Shane! After that ride I had a granola bar and that’s all I had eaten all day today. I was on a conference call a little while ago and could tell my blood sugar was in the depths of hell, so I got a salad AND ice cream cone for lunch today. 
1 Like
Yesterday’s Cals: 3,300/-400
Garage
Metcon
From Melt Programming
40-Minute AMRAP
8 Bench Press, 135 lb
8 Pull-ups
8 Diamond Push-ups
8 DB Hammer Curls, 2x30 lb + 8 DB Overhead Press, 2x30 lb
15 Cal AIrdyne
9 Total Rounds, 465 Cals, 139 BPM
Comments: Originally, I was going to go to the gym this morning but decided to take advantage of an almost 70-degree morning in the garage instead. This one wasn’t too bad as most upper body metcons usually aren’t. Temps are dropping into the 30’s tonight so I’ll happily go to the gym tomorrow instead.
5 Likes
Definitely plenty of work in that metcon. Nice job knocking it out. Arms had to feel swole after all that pressing and curls.
1 Like
The pump must have been awesome.
1 Like
Ron Burgundy voice: “It was out of sight my man…”
1 Like
Yesterday’s Cals: 3,200/Not sure of net cals
Peloton
15 Minute Climb Ride – Hannah Frankson
Total Output: 189 kj
Calories: 209 kcal
Avg Cadence: 74 rpm
Avg Speed: 21.7 mph
Distance: 5.42 miles
Avg Output: 210 watts
Avg Resistance: 55%
Avg HR: 145 BPM
302/4,082
Gym – Whole Body
Mag Pull-Downs
12x120
12x140
12x160
SS
Reverse Lunges
3(12 Per Leg)
Arsenal Shoulder Press
12x25 PS
12x30
12x35
SS
Air Squats
20
20
20
Dips
12
12
12
SS
LF Side Lat Raise
3(10x50)
Hip Abduction
3(10x190)
SS
Hip Adduction
3(10x190)
Pull-ups
8
8
8
SS
Push-ups
20
20
20
40:00, 362 Cals, 122 BPM
Comments: Good session. Started with a brisk Peloton ride in the 33-degree garage. I’m starting to enjoy the shorter rides in the cold. My garage door faces East, and the sun comes up over the horizon as I’m riding this time of year so on cold mornings like this all I see is steam coming off of me and my breath shooting over the bike screen. Ha ha… Finished with a solid gym session. I wanted to do a little more but ran out of time.
I might be going out of town tonight so I may not train tomorrow morning. None of the Marriotts where I’m going had a good looking fitness center so, if anything, I might put together a hotel room metcon or something.
6 Likes
Nice peloton session Trent. That is cool about the cold morning rides! Makes you feel like a bad ass I am sure.
Gym session was solid as well. Pull ups and push ups are always a nice way to finish off a workout.
Safe travels.
1 Like
Let’s not talk about calories…
Peloton
Pick Me Up Ride – Hannah Corbin
Total Output: 161 kj
Calories: 179 kcal
Avg Cadence: 72 rpm
Avg Speed: 20.4 mph
Distance: 5.10 miles
Avg Output: 179 watts
Avg Resistance: 53%
783/10,688
Gym – Whole Body
Decline Bench
10x135
8x155
6x175
4x185
4x195
4x195
SS
Reverse Lunges
3(12 Per Leg)
SS
Flutter Kicks
3(3x10)
HS IL Row
10x90 PS
8x115
6x135
4x160
4x160
4x160
SS
Goblet Squats, 50 lb KB
3x10
SS
Air Squats
3x15
LF Hamstring Curl
3(10x110)
LF Leg Extension
3(10x110)
HS IL Bench
12x45 PS
10x55
8x65
SS
HS IL High Row
12x90 PS
10x105
8x115
56:00, 400 Cals, 110 BPM
Comments: This cold or whatever it is has remained nearly the same for several days. A sore throat and mild upper respiratory congestion. I decided to go ahead and train this morning. If that sets me back, I’ll take more days off to rest.
Good session. I did basically a dialed down version of my typical workout. This was probably about a 25% reduction in my usual effort, at least as far as intensity. Moderate Peloton ride followed by a fairly solid gym session. Lots of supersets but I kept everything at a comfortable pace (110 BPM). Done.
6 Likes
Nice workout Trent. You got a lot done in that hour at the gym. Nice full body session there.
Hopefully you feel better quickly.
1 Like
Yesterday’s Cals: 3,200/+200
Peloton
45 Minute Power Zone Ride – Matt Wilpers
Total Output: 555 kj
Calories: 674 kcal
Avg Cadence: 83 rpm
Avg Speed: 21.5 mph
Distance: 16.11 miles
Avg Output: 206 watts
Avg Resistance: 51%
2,675/22,316
151 BPM
5 Minute Cool Down Ride – Matt Wilpers
Comments: Good ride. My intent was to dial it back some. Not quite to the point of a low impact ride, but definitely not going all out. So my goal was just to stay in my zones. Honestly, that was pretty hard anyway. Ha ha…
5 Likes
Yesterday’s Cals: 3,000/-400
Garage
Metcon
From Melt Programming
20 Minute AMRAP
16 Alternating DB Hang Snatch, 30 lb
16 Hanging Knee Raises (Can’t do TTB)
16 DB Goblet Squats, 40 lb
16 Cal Airdyne
5 Total Rounds, 245 Cals, 150 BPM
Peloton
15 Minute Climb Ride – Jenn Sherman
Total Output: 168 kj
Calories: 229 kcal
Avg Cadence: 73 rpm
Avg Speed: 20.7 mph
Distance: 5.18 miles
Avg Output: 187 watts
Avg Resistance: 53%
2,081/18,610
Comments: Did things a little out of order again to take advantage of the warmer temperatures. Good metcon and Peloton ride. Done. Will check the journals at work.
6 Likes
Couple nice days of training Trent. It’s 70 degrees here today.
1 Like
Yesterday’s Cals: 3,200/-
Peloton
45 Minute Power Zone Country Ride – Denis Morton
Total Output: 588 kj
Calories: 693 kcal
Avg Cadence: 82 rpm
Avg Speed: 21.9 mph
Distance: 16.46 miles
Avg Output: 218 watts
Avg Resistance: 52%
818/14,894
Avg HR: 154 BPM
5 Minute Cool Down Ride
Comments: Good ride. I’m starting to notice the improvement from my efforts since the last FTP test. For example, I am now able to maintain a Zone 3 for what feels like forever, even though that is 21-22 mph. On recovery intervals I usually settle in at a high Zone 2 or low Zone 3 (instead of Zone 1). We had a few 2 minute intervals in Zone 5 though and I was coming out of the saddle some to just barely maintain that pace. Then on the cool down ride I found myself around 18-19 mph and it seemed effortless. Definitely some good improvement over the past year.
I saved my other gym day for tomorrow as the kids are out of school so I’m hoping it will be less crowded in there.
4 Likes
Smoking pace Trent. I love to hear the feedback on your improvements on the Peloton and to hear how the training is doing what it’s supposed to do.
Those are hard earned gains too man.
Keep crushing it man.
1 Like
Thanks Shane. You were the one who got me into this mess so I’m happy to run my mouth to you about it. 
Nah, seriously, it has been really cool working hard and getting to a point where when I am cooling down I’m looking at the screen and going, “Wow! I remember huffing and puffing to keep this pace up a year ago!”
1 Like
Yesterday’s Cals: Not sure…
Peloton
15 Minute Climb Ride – Hannah Frankson
Total Output: 164 kj
Calories: 189 kcal
Avg Cadence: 72 rpm
Avg Speed: 20.5 mph
Distance: 5.12 miles
Avg Output: 182 watts
Avg Resistance: 53%
5,154/34,194
Gym – Whole Body
HS IL Shoulder Press
10x45 PS
8x50
6x55
4x60
4x65
4x70
Mag Pull-Downs
10x120
8x140
6x160
4x180
4x200
4x200
SS
Reverse Lunges
5(10 Per Leg)
Hip Adduction
12x190
10x210
8x230
SS
Hip Abduction
12x190
10x210
8x230
Pendulum Shoulder Incline
3(10x45 PS)
SS
Pull-ups
3x8
Rope Tricep Extensions
3x10 (Forgot the weight)
SS
Rope Curls
3x10 (Forgot the weight)
49:00, 339 Cals, 106 BPM
Comments: Decent session. Stayed up way too late last night and was dragging for this. Still punched the clock. I turn 45 tomorrow and what was supposed to be a chill night having some friends over has turned into a full-blown house party with catering and a country western dress code. LOL Should be a fun time…
5 Likes
Hell of a work out Trent. Strong Mag Grip pull downs, and then pull ups later in the workout too. Very impressive!
Happy early Birthday! Country Western Theme!?! Do I need to send you my Outlaw Country playlist on Spotify?
Sounds like a blast! Have fun.
2 Likes