Absolutely magic weather today…even heading in to work at 0530 the conditions were perfect, and the ride home was short-sleeve cycling in a light balmy breeze. Dropping all the thermal layers was good for the soul. Today’s workload was driven more by opportunity than good planning but the overall training effect felt pretty good. My running is feeling much better and I’m hopeful that I’ll be able to crank up the mileage again soon without aggravating previous aches and pains.
My short-term goal is about a fortnight away when we’re heading to Wilson’s Prom for a few days of camping…aside from getting some night trail running, beach/ocean work and ‘tent-based transition’ practice done, I have hopes to instil some self-confidence by knocking over a 50km+ trail run.
Ride 14.1km to work at 75%
Average heart rate 132bpm Consumption 359kcal Time 31:29
4x 800m run 2° incline w/ 3 minute rest between rounds
Rings: Strict dead hang to inversion 5x 8 reps
Five rounds for time…Monkey bars (30 rungs per round), 400m run
< 14:42 > < Avg HR 143bpm >
Simulated monkey bar work using the six chin-up bar grips and completing “laps” of the bar. Not a bad substitution in the absence of the real thing.
4x 800m row w/ 3 minute rest between rounds. Each round to be faster than the previous. Maintain splits within 2 seconds.
R1 2:49.1 R2 2:49.9 R3 2:49.9 R4 2:50.2
Ride 14.1km to home at 75%
Average heart rate 127bpm Consumption 392kcal Time 36:33
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