Afternoon Triplet

Another ride into work to start the day off…this time the weather turned on some frustrating head winds, complete with tree debris to duck and weave through. Not a lot of fun to be had there…enough to add 8 minutes to my usual trip time. Squeezed some nice drafting from some unsuspecting cyclist on the way home though.

Had my appointment with Locky this morning and the majority of things aren’t looking too bad.  Once this minor calf strain packs it’s bags I’ll be in pretty good shape for the race in November. Also booked in some annual leave for the upcoming school holidays….we’ll be headed to Wilson’s Prom for a few nights to knock over some trail running, night beach work in the wetsuit/headlamp and some general R n’ R with nature. Really looking forward to that.  With nothing else major to report today, I’ll step straight into the business…


Ride 14.1km to work at 80-85%

Average heart rate 135bpm   Consumption 545kcal   Time  45:18



Dynamic Effort:  10x 2 reps of deadlift at 65% of 1RM every 60 seconds.


The theory of dynamic movements is to complete the exercise aggressively (but safely with sound technique). Reps in rapid succession.  Bar moving quickly, no stalling.

Rest 5:00


For time, complete 30 pull-ups, 30 kettlebell front squats (2x 24.0kg), 30 pull-ups

< 5:03 >

Rest 5:00

Endurance Drills

Complete 12 rounds of 200m row sprint with a two minute rest between each round.  Ascending pace each round.

Slowest pace 1:44/500m      Fastest pace 1:34/500m

Heart Rate Graph – Afternoon Session


Ride 14.1km to home at 75%

Average heart rate 123bpm   Consumption 345kcal   Time  34:04


Spare a thought for those that can’t train but desperately wish they could.  Please consider a tax deductible donation to ME/CFS Australia.


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