Training Log Archive: iansmithIn the 7 days ending Jul 22, 2018:
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Sunday Jul 22, 2018 #
Biking 20:00 [1] 8.0 km (24.0 kph)
Saturday Jul 21, 2018 #
Biking 1:15:00 [1] 30.0 km (24.0 kph)
Friday Jul 20, 2018 #
Biking 20:00 [1] 8.0 km (24.0 kph)
Thursday Jul 19, 2018 #
Biking 30:00 [1] 12.0 km (24.0 kph)
Wednesday Jul 18, 2018 #
10 AM
Biking 20:00 [1] 8.0 km (24.0 kph)
Bike to work. I can't emphasize enough how much fun it is to ride speedybike places. On speedy bike, given adequate pavement, I get to slip the surly bonds of foot and fly.
Tuesday Jul 17, 2018 #
7 AM
Biking 1:00:00 [1] 30.0 km (30.0 kph)
Morning wheeeeeee.
7 PM
Erg 5:00 [3] 1.25 km (4:00 / km)
Quick warmup. I biked over and was a little toasty.
Strength training 30:00 [3]
Strength cycle with Connie and Smirnov. 3 sets of:
- 25 box jumps (40 cm?)
- 1 minute plank
- 15 dips
- 20 lunges, each side
- 25 kayakers
- 20 pushups
I wanted more oblique crunches or tuck ups, but we all contributed to the regimen, and my picks were box jumps and plank. Dips and pushups were redundant, and upper body stuff is less useful than core and lower body.
- 25 box jumps (40 cm?)
- 1 minute plank
- 15 dips
- 20 lunges, each side
- 25 kayakers
- 20 pushups
I wanted more oblique crunches or tuck ups, but we all contributed to the regimen, and my picks were box jumps and plank. Dips and pushups were redundant, and upper body stuff is less useful than core and lower body.
Cross Training (Squash ) 45:00 [2]
Solo squash, rallying the ball against the wall. I really hit a groove near the end of the session despite fatigue in my legs. Fun times.
10 PM
Biking 20:00 [3] 8.0 km (24.0 kph)
Bike home.
Monday Jul 16, 2018 #
Biking 20:00 [1] 8.0 km (24.0 kph)