Thanks Shane. I think that was my fastest pace on any ride since October. It is pretty wild to do that on a 60 minute ride. For the last 30 minutes I maintained a Zone 3 pace or higher. That is about 22.7 mph+. Needless to say, when I got to the last few minutes and wanted to sprint to the finish it wasn’t happening. 
Still maintained that Zone 3-4 pace to the finish at least. 
That was a good confidence builder. I might finally try some of the more challenging power zone rides in the near future.
1 Like
Yesterday’s Cals: 2,700/-900
Peloton
20 Minute 2000’s Ride – Leanne Hainsby-Alldis
7.01 Miles, 21 MPH, 262 Kcal, 139 BPM
Right Into:
50 Goblet Squats, 30 lb
Then:
Pull-ups
8xBW
10xBW
4xBW+25
4xBW+35
4xBW+45
SS
Goblet Squats
3(20x35 lb)
SS
Bar Front Raises
3(10x45 lb)
SS
Leg Raises
3x15
26:00, 229 Cals, 121 BPM
Gym
Arsenal Shoulder Press
10x45 PS
6x55
4x65
4x70
4x75
SS
Rear DB Lat Raises
3(10x30’s)
SS
Goblet Squats
3(15x30 lb)
Cybex Squat Press
10x270
6x320
4x360
4x360
4x410
SS
Pull-ups
10
10
10
LF Lat Raise
8x70
6x90
4x110
SS
Dips (Max Reps)
20
14
10
34:00, 273 Cals, 116 BPM
Comments: Solid session. Started off with a Peloton ride, and then immediately did a bunch of Goblet Squats right after I got off. That is in preparation for Murph. I figure if I start throwing in more Goblet Squats, etc., especially right after bike rides or Airdyne then that should help with the squats in Murph (which is my weak point). Good lifting in the garage and gym afterwards.
I have a fasting doctor’s checkup at 11:30 which sucks on many levels. I finished yesterday at a 900 calorie deficit and have not eaten this morning. Hopefully I don’t pass out when they are doing blood work. LOL
7 Likes
Hell of a workout especially fasted and on low cals yesterday. All those dips, pull ups and goblet squats along with the weight lifting is damn impressive.
If you pass out, I hope you have a cute nurse. Good luck today!
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Ha ha, thanks Shane. I was feeling really famished by the time I got to the doctor. Not a huge fan of needles but today, while getting blood drawn, I tried something new called, “breathing”, which really helped. The nurse was not that great looking but she had a fantastic personality. 
2 Likes
Yesterday’s Cals: 3,100/-
Peloton
45 Minute Power Zone Endurance Ride – Matt Wilpers
14.74 Miles, 19.7 MPH, 532 Kcal, 131 BPM
Comments: Just an easy cardio day today. Very long work day coming up. Hoping to do a metcon tomorrow. Get after it!
4 Likes
1 out of 2 ain’t bad.
Nice ride today Trent! Try not to work too hard! 
1 Like
Yesterday’s Cals: 3,000/+400
Garage – Conditioning
Buy In:
Peloton – 10 Minute Warmup Ride
3.18 Miles, 19.1 MPH, 101 Kcal, 120 BPM
50 Goblet Squats, 30 lb
Metcon – From Melt Programming
Complete as many rounds as possible in 40 minutes of:
15 Calorie Airdyne
5 Pull-ups
10 Push-ups
15 Squats
5 Burpees
*Wear a 20 lb Vest
12 Rounds +15 Cal Airdyne. 571 Cals, 161 BPM
Cash Out:
50 Squats (Wearing 20 lb Vest)
Peloton – 5 Minute Cool Down Ride
1.16 Miles, 13.9 MPH, 53 Kcal, 127 BPM
Comments: Didn’t get home from work until 9:00PM last night and only got 6 hours of sleep so I was dead tired this morning. But you know what? Life is too short for excuses!
This was definitely a Murph Prep conditioning session. Started with a warmup ride, then went right into 50 Goblet Squats. Then threw on the vest and did this metcon. That was a gasser, then went right into 50 more squats while wearing the vest. Guess I was running on empty because I almost blacked out at the end of that. Then took the vest off and did a Cool Down ride. Done.
Yesterday I took the ferry from Fort Fisher to Southport (en route to Myrtle Beach from Carolina Beach). It took a little bit longer but it sure was nice to roll the window down and just enjoy the breeze and the water while someone else drove. It’s cool to have those options around. Here is a short video I took while taking the 30 minute ferry ride across the Cape Fear River.
https://youtube.com/shorts/DTcPtjSeRLM?si=w9ELK_cwHZHJaRZi
5 Likes
Way to get after it on short sleep Trent! That’s the way to keep the standard high.
That ferry ride looked nice! That’s traffic I wouldn’t mind sitting in.
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Thanks Shane! Definitely a relaxing part of the commute.
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Life is too short for excuses! I likes that alot. Kinda lived by that without really thinking about it.
2 Likes
Peloton
20 Minute 90’s Rock Ride – Emma Lovewell
7.01 Miles, 21 MPH, 272 Kcal, 142 BPM
(Kids still not ready so keep riding)
Extra 10 Climb Ride – Hannah Frankson
3.51 Miles, 21.1 MPH, 150 Kcal, 151 BPM
(Take Kids to School)
Gym
LF Leg Extension
3(10x110)
LF Leg Curl
3(10x110)
Cybex Squat Press
4(10x270)
Decline Bench
10x145
10x155
10x165
10x175
SS
Leg Raises
3x12
HS IL Row
10x90 PS
3(10x115 PS)
SS
Goblet Squats (Holding a 25 lb Plate)
3x15
LF Low Row
3(10x140)
SS
Cable Rope Tricep Extensions
3(10x25)
52:00, 363 Cals, 102 BPM
Comments: Good session this morning. We are going on vacation next week so this is my last week of this training cycle. Since I went heavy last week I decided to dial it back to 4 sets of 10 reps on strength and work higher volume. I have to say that riding the bike for 10 miles before doing legs was not the best decision. LOL Still got it done and had a good session.
5 Likes
Smoking pace on the peloton as usual Trent. Like you said, legs after that would have been interesting. 
You still managaed some manly numbers on the extensions, curls, and the cybex squat press.
Where does someone who lives on the beach go on vacation?!?
2 Likes
Thanks Shane. Great question. Usually we go to the mountains or to another beach on vacation. For the first two years that we lived here we would take a week off in the summer and drive 45 minutes up the road to Topsail Beach and stay in a beachfront house and just chill on the beach all day. Then we decided it didn’t make sense to pay that much to stay in a place with pretty dated and uncomfortable accommodations when we could just drive up there anytime and sleep in our own beds at night. So then we started going to the mountains, which is a nice change of pace. We have friends who, once they got their boat, they just started taking a week off and going out on the boat every day. They go out to one of the nearby deserted islands and/or go fishing. Then at the end of the day, they ride back to the marina and then go back home. IMO that would be a great “staycation.”
If money were no object, I would probably take a week and go down to the Keys or to the Caribbean. Maybe one day…
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@TM79 May I suggest the Caymans for a week.
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You just need to get a Yacht, then you don’t even need to bring it home. Just sleep on the boat. 
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@Friedrich and @shaneinga I love the way you guys think! These both sound like great ideas. Once I win the lottery or double my salary I will be beating down your doors looking for these suggestions.
2 Likes
Love the Keys. Scuba’ed many a time there.
3 Likes
Yesterday’s Cals: 2,900/-300
Peloton
45 Minute Power Zone Ride – Matt Wilpers
Total Output: 565 kj
Calories: 660 kcal
Avg Cadence: 79 rpm
Avg Speed: 21.6 mph
Distance: 16.21 miles
Avg Output: 209 watts
Avg Resistance: 53%
149 BPM
1,902/18,414
10 Minute Cool Down Ride – Denis Morton
2.8 miles, 16.8 mph, 118 kcal, 130 BPM
Comments: Legs were definitely smoked going into this but I managed a pretty good pace anyway. Did a 10 minute cool down ride afterwards to burn some more calories (and to cool down, of course). Done.
4 Likes
Fast pace Trent! I see you did a standard powerzone ride. Bold move on sore legs.
Great job!
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Every time he went to Zone 4 for 3:00 I was like 
! LOL Definitely a challenging ride. I think a Power Zone Max ride would be out of the question right now. 
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