Training Log Archive: Grandpa JamesonIn the 31 days ending May 31, 2018:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||
Thursday May 31, 2018 #
Note
(rest day)
driving to emporia today. gonna be a long day in the car but super stoked to get rolling.
Wednesday May 30, 2018 #
Note
slept:8.25
more good sleep... getting hard to sleep too late as it's light at 5am and birds are going nuts.
7 AM
Cycling-Mixed Terrain 2:43:29 [3] 47.57 mi (17.5 mph) +2688ft
ahr:146 max:167
solid loop and a mix of everything. the plan was to ride a bit longer but this was plenty and I had meetings. didn't feel great or bad... which exactly where i want to be. rest/travel day tomorrow and a short spinner friday. can't wait.
ap: 184
np: 210
mp: 547
1807 kJ
ap: 184
np: 210
mp: 547
1807 kJ
Tuesday May 29, 2018 #
Note
slept:8.5
in bed early... great sleep. banking it. one more night of on call for work. been a crazy couple of weeks.
8 AM
Cycling-Road 1:50:09 [3] 33.7 mi (18.4 mph) +2480ft
ahr:146 max:185
last real workout before DK. quick openers on friday but that's it.
5 x 3' up deer creek: 382,379,383,387,394
ready to rip
ap: 201
np: 261
mp: 611
1332 kJ
5 x 3' up deer creek: 382,379,383,387,394
ready to rip
ap: 201
np: 261
mp: 611
1332 kJ
Monday May 28, 2018 #
Note
slept:9.0
big sleep... it's race week! race day forecast is now down to 90. should be a bit more manageable if it stays that way.
11 AM
Cycling-Road 2:07:50 [3] 36.52 mi (17.1 mph) +2448ft
ahr:132 max:159
more mellow miles with maggie. just keeping the body and legs rolling. do want to be too fresh too soon. got some solid yard work down after.
Sunday May 27, 2018 #
Note
slept:8.5
beers and burgers a Jake's yesterday afternoon. sip of sunhine on draft!! then ice cream.
forecast for race day is now 100 degrees!!
forecast for race day is now 100 degrees!!
12 PM
Cycling-Mixed Terrain 2:38:53 [3] 46.6 mi (17.6 mph) +1411ft
ahr:138 max:167
another middy ride. plenty of wind on this one. highline-chatfield-waterton. pretty good logs.
ap: 174
np: 197
mp: 697
1666 kJ
ap: 174
np: 197
mp: 697
1666 kJ
Saturday May 26, 2018 #
Note
slept:8.5
more good sleep. ready for some miles in the heat today.
11 AM
Cycling-Road 4:08:29 [3] 71.1 mi (17.2 mph) +5811ft
ahr:148 max:178
got out for miles in the eat with maggie... low 90s with some clouds. good legs kept it mellow for the most part. just keeping things rolling.
ap: 171
np: 210
mp: 618
2549 kJ
ap: 171
np: 210
mp: 618
2549 kJ
Friday May 25, 2018 #
Note
slept:8.5
awesome sleep and crazy dreams. hard getting up.... but stoked it's Friday.
Forecast for DK keeps getting hotter. 96 and sunny as of now. unreal!
Forecast for DK keeps getting hotter. 96 and sunny as of now. unreal!
7 AM
Running 37:51 [3] 4.72 mi (8:01 / mi) +313ft 7:33 / mi
shoes: Hoka Clifton v4 (BLK)
morning shakeout and dog drop off. warm, awesome morning.
12 PM
Cycling-Road 2:00:14 [3] 36.6 mi (18.3 mph) +3156ft
ahr:149 max:184
solid working in the heat of the day... need it... forecast is calling for 97 and sunny race day. scorcher.
6-5-4-3-2-1' intervals up deer creek: 312,325,342,359,393,429
felt great during all of them and bette as the workout went on and it got hotter. easy riding after intervals.
ap: 298
np: 251
mp: 539
1430 kJ
6-5-4-3-2-1' intervals up deer creek: 312,325,342,359,393,429
felt great during all of them and bette as the workout went on and it got hotter. easy riding after intervals.
ap: 298
np: 251
mp: 539
1430 kJ
Thursday May 24, 2018 #
7 AM
Cycling-Mixed Terrain 1:58:25 [3] 31.9 mi (16.2 mph) +2316ft
ahr:139 max:163
fun morning on the bike. roads and dirt in south valley. good legs and tons of energy... but just easy cruising.
ap: 167
np: 210
mp: 471
1192 kJ
ap: 167
np: 210
mp: 471
1192 kJ
3 PM
Strength/Core 45:00 [3]
warmed up mowing the back yard and then did this listening to our 2 hour earnings call.
2 x myrtl - mini leg blaster - 20 x step ups - 10 x push ups - sumo walk
DL wu: 10 x #95, 8 x #135
3x
5 x deadlift #155
10 x lateral box jump 24"
20 x sit ups
3x
10e x split leg squat #65
10 x kbs #35
10 x push ups
10e kneeling slasher to halo #26
10 x russian twist #26
20 x plank passthrough #26
2 x myrtl - mini leg blaster - 20 x step ups - 10 x push ups - sumo walk
DL wu: 10 x #95, 8 x #135
3x
5 x deadlift #155
10 x lateral box jump 24"
20 x sit ups
3x
10e x split leg squat #65
10 x kbs #35
10 x push ups
10e kneeling slasher to halo #26
10 x russian twist #26
20 x plank passthrough #26
Wednesday May 23, 2018 #
Note
slept:8.25
great sleep. feeling the lifting in the legs. crazy how that happens so quickly when you back off of it.
8 AM
Cycling-Mixed Terrain 1:29:39 [3] 25.4 mi (17.0 mph) +827ft
mellow out and back to through chatfield and WC. Was planning on 2 hours but got a work call and had to head back.
just spinning
just spinning
4 PM
Running 35:31 [3] 4.18 mi (8:30 / mi) +55ft 8:24 / mi
shoes: Hoka Clifton v4 (BLK)
mellow family jog down at the river. stoked to get back to this and amped with how maggie is feeling!!
Tuesday May 22, 2018 #
Note
slept:8.0
good sleep. up for a bit in the middle of the night thinking logistics for DK.
8 AM
Cycling-Road 1:33:44 [3] 29.3 mi (18.8 mph) +2070ft
ahr:148 max:182
solid morning. I did 2 x 10' up deer creek canyon and 30" hard, 30" easy. felt good. kept the ride short and sweet.
ap: 210
np: 261
mp: 549
1181 kJ
ap: 210
np: 261
mp: 549
1181 kJ
12 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 35:00 [3]
2 x myrtl - mini leg blaster - 20 x step ups - 10 x push ups - sumo walk
squat wu: 10 x #65, 8 x #95
3x
5 x squat #115
5 x box jump 24"
20 x sit ups
3x
10e x split leg good morning #65
10 x kbs #35
10 x push ups
10 x weighted sit ups #25
10 x toes to post
10 x face down back ext
1' plank
squat wu: 10 x #65, 8 x #95
3x
5 x squat #115
5 x box jump 24"
20 x sit ups
3x
10e x split leg good morning #65
10 x kbs #35
10 x push ups
10 x weighted sit ups #25
10 x toes to post
10 x face down back ext
1' plank
Monday May 21, 2018 #
Note
slept:8.0 weight:145lbs
good sleep. less than 2 weeks out. time to focus on sleep and diet a bit. down to 145... after eating a TON saturday post race and yesterday and having some beers.
8 AM
Cycling-Mixed Terrain 1:25:41 [3] 24.9 mi (17.4 mph) +594ft
ahr:135 max:166
highline canal loop CCW. Really good legs today but just cruising. the stoke for DK is building!
12 PM
Running 34:14 [3] 4.04 mi (8:28 / mi) +223ft 8:03 / mi
shoes: Hoka Clifton v4 (BLK)
mellow jog with the pups. first run in Hoka Clifton V4. I forgot how much i love the cliftons. so comfortable
Sunday May 20, 2018 #
1 PM
Cycling-Road 1:58:40 [3] 32.78 mi (16.6 mph) +2037ft
ahr:128 max:157
mellow spinner with maggie after a fun morning with the fam. maggie's dad is staying with us for a bit and he's more than happy to hang out with Fi so maggie and i can ride a bit together... and Fi napped the whole time we were gone. pretty sweet.
body and legs were tired for first 75' and then I felt really good.
body and legs were tired for first 75' and then I felt really good.
Saturday May 19, 2018 #
Event: Pny Xpress 160k Gravel Race
8 AM
Cycling-Mixed Terrain 5:21:39 [3] +98ft
ahr:160 max:183
the race went ok... I got 2nd, and stoked on that for sure, but a bit of a rough day. I just had nothing from the get go. super flat and sluggish legs... i didn't let that stop me though. I kinda faked it and just sucked it up but I never felt good. It's mind blowing how much better I felt at the last race after doing intervals on weds & thrus, riding 100 miles on friday, and then racing. I had all the power in the world that day and could easily shut anything down. Today I did my best and still kind of controlled the race but didn't have what it took to get the win.
at about 50' in we were already down to 15 so I attacked and split things up and we were down to 6. Shortly after a guy on the front lead us of course briefly and group was back up to 10. Just after the mile 25 aid station I started to feel worse so I downed a bunch of cals and got back in the game. A few miles later i was on the front on a climb and slowly increased my effort and cracked the group. We were now down to 4. We worked together well for the next 10+ miles. At mile 45 we started a 20 mile climb. It was pretty mellow with some good kickers. One guy wasn't doing his fair share of the work and was getting gapped on the steeper parts of the climb. So I was fourth wheel and saw him starting to get gapped I attacked and blew him off the back. We were down to 3. Around mile 55 the eventual winner (a strong dude that got 16th at DK a in 2016) put in a hard steady effort. I latched on and barely was hanging on. At the last race this guy was a non factor me. I could gap him or bring him back at will. Not today. I just didn't have the legs. He went hard around mile 65 over the top of the climb and got a little gap on me and then he took some gnarly chances on the twisty, steep descent. I held back a bit and he got a minute on my on the 3 mile descent.... He was still riding hard and i chased... for the next 30 rolling miles into a strong headwind.... and he beat me by less that 2'. I just couldn't bring him back... nothing extra in the legs but still stoked to hang on for the 2nd.
why i was flat today? my TSB was 17 this morning. I think my steady state/ftp is rock solid and it was today... i just didn't have the VO2 efforts in me like usual.
at about 50' in we were already down to 15 so I attacked and split things up and we were down to 6. Shortly after a guy on the front lead us of course briefly and group was back up to 10. Just after the mile 25 aid station I started to feel worse so I downed a bunch of cals and got back in the game. A few miles later i was on the front on a climb and slowly increased my effort and cracked the group. We were now down to 4. We worked together well for the next 10+ miles. At mile 45 we started a 20 mile climb. It was pretty mellow with some good kickers. One guy wasn't doing his fair share of the work and was getting gapped on the steeper parts of the climb. So I was fourth wheel and saw him starting to get gapped I attacked and blew him off the back. We were down to 3. Around mile 55 the eventual winner (a strong dude that got 16th at DK a in 2016) put in a hard steady effort. I latched on and barely was hanging on. At the last race this guy was a non factor me. I could gap him or bring him back at will. Not today. I just didn't have the legs. He went hard around mile 65 over the top of the climb and got a little gap on me and then he took some gnarly chances on the twisty, steep descent. I held back a bit and he got a minute on my on the 3 mile descent.... He was still riding hard and i chased... for the next 30 rolling miles into a strong headwind.... and he beat me by less that 2'. I just couldn't bring him back... nothing extra in the legs but still stoked to hang on for the 2nd.
why i was flat today? my TSB was 17 this morning. I think my steady state/ftp is rock solid and it was today... i just didn't have the VO2 efforts in me like usual.
Friday May 18, 2018 #
Note
slept:8.0
good sleep. looking forward to racing tomorrow... especially with how gnarly the past couple of weeks of work have been.
11 AM
Cycling-Road 1:51:26 [3] 32.87 mi (17.7 mph) +774ft
ahr:130 max:156
mellow pre race spinner with maggie. legs kinda sluggish. we'll see what they have in them tomorrow.
Thursday May 17, 2018 #
Note
slept:6.5
long night working with Cisco again and then up at 530 with a call about VPN issues. when it rains it pours!!! no worries though. feeling rested and good.
9 AM
Running 35:26 [3] 4.02 mi (8:49 / mi) +221ft 8:23 / mi
shoes: Hoka Speed Instinct (Blu)
mellow jog with the pups. late start. warm. their limit.
12 PM
Cycling-Mixed Terrain 1:29:46 [3] 25.4 mi (17.0 mph) +843ft
ahr:144 max:166
mellow spin on the dirt. chatfield & waterton. windy heading out. ok legs.
Wednesday May 16, 2018 #
Note
slept:7.5
up late working and up early for more of the same....
7 AM
Cycling-Mixed Terrain 2:06:33 [3] 36.1 mi (17.1 mph) +1164ft
ahr:146 max:164
mellow moring spinner on the highline canal. just taking it easy. think i have my DK tire set up dialed.
2 PM
Running 32:00 [3] 4.0 mi (8:00 / mi) +232ft 7:35 / mi
shoes: Hoka Speed Instinct (Blu)
mellow hood lap in the heat.... basically just working on my tan.
Tuesday May 15, 2018 #
Note
slept:8.5
great sleep. feeling normal.
got a bit more rest than I wanted yesteerday. work got a way from me and had a bunch of work getting done on my bike and tested a bunch of tires for fit. missed strength and then was going to jog with the pups but ran out of time for the too.... no worries.
got a bit more rest than I wanted yesteerday. work got a way from me and had a bunch of work getting done on my bike and tested a bunch of tires for fit. missed strength and then was going to jog with the pups but ran out of time for the too.... no worries.
8 AM
Cycling-Road 2:15:23 [3] 41.04 mi (18.2 mph) +3641ft
ahr:161 max:184
back at it today and legs feeling good. 3 x 16' up deer creek around FTP.
3 x 16': 307,307,306
felt solid throughout.
ap: 226
np: 260
mp: 510
1813 kJ
3 x 16': 307,307,306
felt solid throughout.
ap: 226
np: 260
mp: 510
1813 kJ
1 PM
Strength/Core 30:00 [3]
quick race week strength sessions.
2 x myrtl - mini leg blaster - 20 x step ups - 10 x push ups - sumo walk
3x
10 x squat #95
5e x single leg kb deadlift #35
10 x kbs #35
10 x box jumps 24"
10 x push ups
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank
2 x myrtl - mini leg blaster - 20 x step ups - 10 x push ups - sumo walk
3x
10 x squat #95
5e x single leg kb deadlift #35
10 x kbs #35
10 x box jumps 24"
10 x push ups
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank
Monday May 14, 2018 #
Note
slept:8.5
more good sleep. cold/scratchy throat 98.5% gone. one more day should do it.
home depot trip yesterday and a bunch of yard work in the afterwork. it's coming along. can't wait until we close and the real work begins.
home depot trip yesterday and a bunch of yard work in the afterwork. it's coming along. can't wait until we close and the real work begins.
7 AM
Cycling-Mixed Terrain 1:26:08 [3] 24.94 mi (17.4 mph) +610ft
ahr:133 max:155
mellow monday morning spin. really liking getting out in the morning and just getting it down.. especially with how nuts and unpredictable work has been the last couple of weeks.
Sunday May 13, 2018 #
Note
slept:8.5
best night of sleep i've had all week. dry hack getting better, almost gone.
7 AM
Cycling-Road 1:32:45 [3] 26.72 mi (17.3 mph) +538ft
mellow spin on the bike bath with maggie. we had thoughts of riding longs but it was drizzling and nasty so just and easy cruise.
Saturday May 12, 2018 #
Note
slept:8.5
good sleep. cold is pretty much gone now. stoked i was able to ride through it.
11 AM
Cycling-Mixed Terrain 3:03:21 [3] 51.18 mi (16.7 mph) +1631ft
ahr:137 max:157
super mellow spin on the tired. tired legs and mind. could have easily just napped.... but that was the point.
Friday May 11, 2018 #
7 AM
Cycling-Mixed Terrain 7:04:29 [3] 126.1 mi (17.8 mph) +8116ft
last long ride before DK. 25 mile dirt loop solo and then 101 with maggie. kept it totally aerobic but we were moving today. tons of strava PRs. nuts. totally the right call bagging the intervals yesterday. solid legs today that kept getting stronger throughout. gnar headwind the last hour+ but just kept thinking about being in the wind at DK.... didn't fight it.
ap: 181
206
mp: 492
4507 kJ
ap: 181
206
mp: 492
4507 kJ
Thursday May 10, 2018 #
Note
slept:9.0
in bed early. have a bit of a cold. that long day and little sleep crushed me.
11 AM
Cycling-Mixed Terrain 2:18:18 [3] 40.92 mi (17.8 mph) +3100ft
ahr:157 max:183
bagged the intervals after one. running on fumes... from gnarly work and lack of sleep. scratchy throat and bad legs. did the first one and hit the power but HR was 8 beats higher than it's been. just cruised. saving it for tomorrow.
Wednesday May 9, 2018 #
Note
slept:5.0
super late night of work onsite.... WLC upgrade gone horribly. Hit a bug and Cisco was clueless. had to rebuild from scratch. home around 1 am.
8 AM
Cycling-Mixed Terrain 2:18:53 [3] 40.57 mi (17.5 mph) +1299ft
ahr:138 max:158
i was gonna push this ride to the afternoon but work is just nuts right now. rallied after some coffee and waffles. mellow effort. chatfield/waterton out and back with some highline canal on the way home.
Tuesday May 8, 2018 #
Note
slept:8.0
solid sleep. work is nuts. so many meetings. full on shuffle mode.
8 AM
Running 36:46 [3] 4.3 mi (8:33 / mi) +239ft 8:07 / mi
shoes: Hoka Speed Instinct (Blu)
mellow jog with the pups. perfect spring morning. blazing sun, mid 50s. t-shirt.
2 PM
Cycling-Road 1:58:58 [3] 38.4 mi (19.4 mph) +3097ft
ahr:151 max:182
more VO2 max intervals. didn't get until 2pm after too many meeting. last bout of VO2 max intervals. stoked of this mini block of hard work... did what i needed it to do.
4 x 2': 392,397,397,392
4 x 4': 354,360,361,367
ap: 212
np: 271
mp: 577
1497 kJ
4 x 2': 392,397,397,392
4 x 4': 354,360,361,367
ap: 212
np: 271
mp: 577
1497 kJ
C • nice 1
Monday May 7, 2018 #
Note
slept:8.25
good sleep. had family over for a bbq yesterday. good times.
another busy week on the work front. going to have to juggle some things. no work friday and last big ride.
another busy week on the work front. going to have to juggle some things. no work friday and last big ride.
8 AM
Cycling-Road 1:28:55 [3] 26.66 mi (18.0 mph) +499ft
super mellow morning spin on the bike path.
12 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
strength warm up
Strength/Core 45:00 [3]
2 x myrtl - mini leg blaster - 20 x step ups - 10 t-push ups - sumo walk
squat warm up
10 x #65
8 x #95
6 x #115
- 20 x sit ups between sets
10x
2 x squat #135
2 x box jump 24"
10 x sit ups
3x
10e x split stance gm #65
10 x kbs #35
5 x box jump up/down
10 x spiderman push ups
10 x weighted sit ups
10 x toes to post
10 x face down back ext
1' plank
squat warm up
10 x #65
8 x #95
6 x #115
- 20 x sit ups between sets
10x
2 x squat #135
2 x box jump 24"
10 x sit ups
3x
10e x split stance gm #65
10 x kbs #35
5 x box jump up/down
10 x spiderman push ups
10 x weighted sit ups
10 x toes to post
10 x face down back ext
1' plank
Sunday May 6, 2018 #
Note
slept:9.0
awesome time out with the fam last night. burgers and beers and ice cream... feels like summer is here.
8 AM
Running 36:25 [3] 4.27 mi (8:32 / mi) +239ft 8:06 / mi
sunday shakeout with the pups. warm.
12 PM
Cycling-Mixed Terrain 2:38:39 [3] 43.56 mi (16.5 mph) +1975ft
ahr:139 max:166
closing out the week. a bit of everything on this out through chatfield and highlands ranch and then up the highline canal. good loop.
ap: 170
np: 196
mp: 575
1561 kJ
ap: 170
np: 196
mp: 575
1561 kJ
Saturday May 5, 2018 #
8 AM
Cycling-Mixed Terrain 6:02:43 [3] 104.65 mi (17.3 mph) +6899ft
ahr:150 max:176
killer weather and pretty good legs. got solo early for 32 miles and then back home to ride with maggie for 72 more miles. just steady all day. maggie keeps getting fitter and so stoked to ride with her.
ap: 175
np: 204
mp: 611
3724 kJ
ap: 175
np: 204
mp: 611
3724 kJ
Friday May 4, 2018 #
Note
slept:8.5
great sleep. been a busy week. ready for the weekend and some warm sunshine!
7 AM
Cycling-Road 1:57:13 [3] 35.82 mi (18.3 mph) +3200ft
ahr:147 max:175
on it early before a FULL day of meetings. such a killer morning. no clouds or wind. super clear after the rain. headed out to deer creek for some more intervals. 4 x 8' up the canyon at FTP (~315-20). Nailed them.
4 x 8': 324,325,325,327
bolted home for meetings after.
ap: 217
np: 258
mp: 502
1501 kJ
4 x 8': 324,325,325,327
bolted home for meetings after.
ap: 217
np: 258
mp: 502
1501 kJ
Thursday May 3, 2018 #
11 AM
Cycling-Trainer 1:00:00 [3] 20.2 mi (20.2 mph) +436ft
ahr:134 max:143
super mellow spin on the trainer/zwift. not motivation to get on trainer right now... used as warm up for strength.
12 PM
Strength/Core 45:00 [3]
2 x myrtl - mini leg blaster - 20 x step ups - 10 x push ups - sumo walk
deadlift warm up
10 x #95
8 x #135
6 x #155
- 20 sit ups between sets
10x
2 x deadlift #185
2 x box jump #24"
10 x sit ups
3x
10e x split stance squat #65
10 x kbs #35
20 x lateral box jumps
10 x balance board push ups
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x plank with kb passthrough #26
deadlift warm up
10 x #95
8 x #135
6 x #155
- 20 sit ups between sets
10x
2 x deadlift #185
2 x box jump #24"
10 x sit ups
3x
10e x split stance squat #65
10 x kbs #35
20 x lateral box jumps
10 x balance board push ups
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x plank with kb passthrough #26
Wednesday May 2, 2018 #
Note
slept:8.0
busy on the work front and raining. not long ride today.
9 AM
Cycling-Road 3:10:00 [3] 55.6 mi (17.6 mph) +5112ft
ahr:158 max:186
was going to try to get out for a long one today but just not happening. rainy, cold, and a ton work stuff going on...and for the rest of the week.
charged outside in the light rain to knock out intervals. steady light rain for first 90', then it stopped but i was wet and cold. knocked out all the intervals but last two were a bit tougher. legs were cold.... stoked to get them all done and not be on the trainer though. spun around, and in more rain, to get to just over 3 hours.
4 x 16': 305, 302, 302, 302
ap: 214
np: 252
mp: 533
2420 kJ
charged outside in the light rain to knock out intervals. steady light rain for first 90', then it stopped but i was wet and cold. knocked out all the intervals but last two were a bit tougher. legs were cold.... stoked to get them all done and not be on the trainer though. spun around, and in more rain, to get to just over 3 hours.
4 x 16': 305, 302, 302, 302
ap: 214
np: 252
mp: 533
2420 kJ
Tuesday May 1, 2018 #
Note
slept:8.0
zombie sleep. home inspection today and had some kind of leak yesterday. i watered the front grass yesterday afternoon and had some kind of leak in my basement. not stoked... but at least it's before it ours!!
9 AM
Cycling-Road 2:00:00 [3] 38.35 mi (19.2 mph) +3130ft
ahr:152 max:185
another round of VO2 intervals. head not in the game due to everything going on with the house and legs were just ok... rallied though and put out good power. just two more of these sufferfest workouts to go...
4 x 2': 386,390,392,395
4 x 4': 363,372,365,366
ap: 215
np: 274
mp: 621
1528 kJ
4 x 2': 386,390,392,395
4 x 4': 363,372,365,366
ap: 215
np: 274
mp: 621
1528 kJ