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Training Log Archive: tRicky

In the 1 days ending Feb 23, 2016:

activity # timemileskm+m
  Road bike2 1:18:26 20.26(15.5/h) 32.61(24.9/h)
  Core stability1 38:50
  Total3 1:57:16 20.26 32.61

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Tu

Tuesday Feb 23, 2016 #

7 AM

Road bike (commute) 1:01:00 [1] 26.48 km (26.0 kph)
shoes: Giant TCR

Didn't replace my flat tube last night so had a go at it this morning. Despite pulling the thorn out with pliers last night, I took the tyre off this morning to find the thorn still stuck through. Tried pulling it all the way but apparently the Gatorskins aren't good enough to stop a doublegee completely but are good enough to stop it going through more than about 4mm, which is no help to me. Ended up breaking off another part of it by trying to pull it through then had to dig around with a pin to get the rest of it out, which actually resulted in another 2mm piece being dislodged.

Uneventful ride in otherwise. Being Tuesday tri-day meant I got passed by several fast guys on the freeway path whilst I just dawdled along in SCR all the way.
3 PM

Core stability (core strength) 38:50 [2]
shoes: Fletch's Tevas

Core strength in the gym, including 19 push ups so almost 2/3 of the way there. Finally decided after three months of using the gym and this being my last week that I might actually use some of the equipment so hopped on the leg extension and seated leg curl devices. Stupidly just went with the weights that the last person setup on there so was lifting about half the available weights on the machine. Did 20 extensions, which really worked the quads by the time I'd done that but all the leg curl machine did was remind me of how crap my hamstrings are and I had to stop at ten. Thankfully I don't think I overdid it.
4 PM

Road bike (commute) 17:26 [1] 6.13 km (21.1 kph)
shoes: Giant TCR

This really was an easy SCR ride after hammering the quads.

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