Dynamic Warm-up / Jump Rope 2 minutes
Agility Ladder
KB Long Cycle
- warm-up:
- 2 minutes, 8 rpm, 12kg
- 2 minutes, 8 rpm, 16kg
Main Set
- 10 minutes
- 20kg
- 8 rpm
- definitely more work with the 20s but happy to be strong with them.
After Work...
Road Bike
- 18.8 miles
- 1:04:39
- 17.5 aveMPH
- aveHR 142
- maxHR 167
After Dinner.....
Trail Run w/ Kilo and Josie w/ Cooper
- Wooster Memorial Park
- 3.11 miles
- 33:17
- 10:42 pace
- aveHR 145
- maxHR 170
Better heart rate values on the bike and run today, but still about 5 bpm higher than i'd like for this work output. Another week and a half and I should be feeling pretty good.
Agility Ladder
KB Long Cycle
- warm-up:
- 2 minutes, 8 rpm, 12kg
- 2 minutes, 8 rpm, 16kg
Main Set
- 10 minutes
- 20kg
- 8 rpm
- definitely more work with the 20s but happy to be strong with them.
After Work...
Road Bike
- 18.8 miles
- 1:04:39
- 17.5 aveMPH
- aveHR 142
- maxHR 167
After Dinner.....
Trail Run w/ Kilo and Josie w/ Cooper
- Wooster Memorial Park
- 3.11 miles
- 33:17
- 10:42 pace
- aveHR 145
- maxHR 170
Better heart rate values on the bike and run today, but still about 5 bpm higher than i'd like for this work output. Another week and a half and I should be feeling pretty good.
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