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Entries

  1. VELO
    good Spinning drills 32 mi 02:00 16.0mph pace

    10 min warm up, 4 mins @ 55/14 x 10 with 1 min easy, 2 mins @ 55/14 x 10 with 1 min easy, 30 secs @ 55/24 hi spin x 10 with 1 min easy, 10 min cool down

  2. FIT
    Core 00:15:00

    5 sets :
    Crunches x 20
    Obliques crunches x 30

  3. VELO
    good Trainer drills 24 mi 01:25 16.9mph pace

    Wu, 4min @ 55/14 x 6, 2min @ 55/14 x 7, 45 sec high spin @ 55/24 x 15, Cd.
    (1 min easy spin in between set)

  4. RUN
    Testing my new NB shoes on th... 5.5 mi 00:47 08:32 pace

    Could've ran more but felt a painful blister on the bottom of right foot. Gonna stick to my MR00BYs

  5. RUN
    good Track 5 mi 00:44 08:48 pace

    1mile WU, 800 x 2 @ (3:46)(3:51), 400 x 2 @ (1:52)(1:56), 200 x 2 @ (0:52)(0:55), 1mile CD

  6. VELO
    good On my trainer 24 mi 01:25 16.9mph pace

    10min WU, 4min x 5 @ 55-14 with 1min easy, 2min x 10 @ 55-14 with 1min easy, 45sec x 10 @ 55-14 with 15sec easy, 10min CD

  7. FIT
    good Full body work out 01:15

    5 sets of:
    Chest flys
    Lat pulldowns
    Crunch machine
    Shoulder press
    Leg press
    Leg extentions
    Calf machine
    Curl machine
    Back extentions

  8. FIT
    00:25

    5 sets of
    Crunch machine x 10
    Lat pulldowns x 10
    Chest press x 10