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  • 7 miles
  • 00:45 time
  • 0 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. FIT
    great Recovery ride 12 km 00:45 06:02 pace

    After a month of intense hardcore weight training its time to shred which means early morning cardio, started slow with this spin feel like I need to sweat out the lactic acid in my body. On the pl... read more

  2. FIT
    tired interval ride 25.2 km 00:45 02:52 pace

    Pushed myself and had a good ride.

  3. FIT
    good interval ride 21.7 km 00:50 03:42 pace

    AM Cardio to jack the metabolism and get the blood pumping.

  4. FIT
    good AM cardio interval ride 23.7 km 00:50 03:23 pace

    Cold morning but this spin got me warm and will keep me warm this whole morning.

  5. FIT
    good 14 km 00:40 04:35 pace

    Recovery ride getting some AM cardio done - hit a couple of 1 minute flatouts to get some HIIT going and shed some fat.

    • Kelly P.
      Kelly P. Great Performance
      Great Performance:

      My favorite workouts are the ones in the morning. Then you have the whole day to enjoy without worrying about it. Nice stuff Gerard. Bet you felt great after that!

      about 1 month ago

  6. FIT
    good Plugging Tuesdays back workout 01:00

    Overtraining the middle back in particular lots of narrow grip pullups & pulldowns. Still sore today with the doms.

  7. FIT
    great Monday is international chest... 01:12

    Started the Overtraining: Chest Assault workout method to shock the muscles. This week is going to be torture. Flat and incline presses using the pyramid system and then no rest for dropsets. fini... read more

  8. There are no shortcuts when you want to get fit!

  9. FIT
    great 17 km 00:45 04:15 pace

    Bit of everything in this spinning class> heavy resistance for ideal strength training, while also utilising lighter resistance to increase your aerobic capacity.

  10. FIT
    great abs & chest day 00:45

    leg raises, crunches and knee lifts 3x15 each
    chest 4x15 lower weights to rip it up presses and flyes

  11. FIT
    great Chest-part of high intensity ...

    flat bench press 4x15
    flat dumbbell press 4x15
    decline dumbell flyes 4x15
    cable cross-overs 4x15
    pec dec machine 4x15

  12. FIT
    great abdominals/core 00:25

    3x15 swiss ball rollouts
    3x15 hanging leg raises
    3x15 leg raises on flat bench
    3x15 abdominal machine crunches

  13. RUN
    great treadmill 2 km 00:20 16:05 pace

    Warm up and will go at a pace to get the blood pumping.

  14. FIT
    good interval ride 00:50

    Went well really pushed myself when I felt like quitting.

    • Jenn
      Jenn

      way to get it done (had to reword that a few times. me typing early morning and what I wanted to say wasn't coming out right. well it was just wouldn't be read in the appropriate context lol). and queue shoosh.....

      4 months ago Like1 person

    • Brenda T.
      Brenda T.

      Dedicated!

      4 months ago Like1 person

    • Scott J.
      Scott J.

      Great work Gerard! Looks like a great set of intervals. Good job pushing yourself too.

      4 months ago Like1 person

  15. FIT
    good @gym for an interval ride 16.3 km 00:55 05:25 pace

    Pushed the cadence like a boss!

  16. FIT
    great interval ride 17 km 01:00 05:40 pace

    AM Cardio - kept the cadence going when I felt like quitting but pushed through.