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1. Stephen RUN
   goodHome 3k loop CCW 3.2 km 00:23 11:34 pace

   Must get consistent with training and diet. Struggled with stamina today.

   8 months ago
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2. Stephen FIT
   goodStretching 00:10:00

   Focus on stretches for aero riding.

   8 months ago
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3. Stephen FIT
   goodSwiss Ball program 00:30

   First training after hurting my back two weeks ago.

   3 sets each of:

   # Back Extensions (12)
   # Ball Balance (30s)
   # Butt Lift (12)
   # Hip Extension (12)
   # Ab Roll (12)
   # Ball Rotation (12)
   # Ball Twist (12)

   9 months ago
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   • Amanda S. Nice Job
     Amanda S. Nice Job:

     You're a rockstar. Keep those miles coming!

     9 months ago
4. Stephen FIT
   goodCore strength 00:30

   Full Body - Back Extension w/ Fitness Ball RPE 5-6 2 15 00:02:00
   Full Body - Ball Balance RPE 5-6 2 1 00:00:20
   Full Body - Butt Lift w/ Fitness Ball RPE 5-6 2 15 00:02:00
   Full Body - Hip Extension w/ Fitness Ball RPE 5... read more

   Full Body - Back Extension w/ Fitness Ball RPE 5-6 2 15 00:02:00
   Full Body - Ball Balance RPE 5-6 2 1 00:00:20
   Full Body - Butt Lift w/ Fitness Ball RPE 5-6 2 15 00:02:00
   Full Body - Hip Extension w/ Fitness Ball RPE 5-6 2 15 00:02:00
   Swiss ball routine.

   Full Body - Ab Roll RPE 5-6 2 10 00:02:00
   Full Body - Ball Rotation RPE 5-6 2 1 00:00:20
   Full Body - Ball Twist RPE 5-6 2 15 00:02:00

   9 months ago
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5. Stephen VELO
   goodRPM class 25 km 00:45 20.7mph pace

   RPM class at Fitness First in Kings Cross. Olivia not too bad as instructors go.

   9 months ago
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6. Stephen FIT
   goodChest, back, shoulders 00:25

   Upper Body - Shrugs RPE 5-6 1 12 00:02:00 38.5
   Upper Body - Shrugs RPE 5-6 1 12 00:02:00 44
   Upper Body - Lat Pulldown RPE 5-6 1 12 00:02:00 77
   Upper Body - Lat Pulldown RPE 5-6 1 12 00:02:00 99
   Arms - Wrist Curl RPE 3-4... read more

   Upper Body - Shrugs RPE 5-6 1 12 00:02:00 38.5
   Upper Body - Shrugs RPE 5-6 1 12 00:02:00 44
   Upper Body - Lat Pulldown RPE 5-6 1 12 00:02:00 77
   Upper Body - Lat Pulldown RPE 5-6 1 12 00:02:00 99
   Arms - Wrist Curl RPE 3-4 1 12 00:02:00 22
   Shoulders - Side Raises RPE 5-6 1 12 00:02:00 44
   Shoulders - Side Raises RPE 5-6 1 12 00:02:00 47
   Chest - Bench Press RPE 5-6 1 12 00:02:00 77
   Chest - Bench Press RPE 5-6 1 6 00:02:00 121
   Core - Prone Plank RPE 7-8 1 1 00:00:45
   Core - Prone Plank RPE 7-8 1 1 00:00:35
   Full Body - Knee Raise RPE 5-6 2 12 00:02:00

   9 months ago
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7. Stephen RUN
   good3km home loop 3.08 km 00:22 11:33 pace

   Maya (the dog) nearly assassinated me about 400m in. A cat took off from under a hedge in front of us. Lucky I use a heavy duty leash.

   Map at http://bit.ly/3HIlBb.

   9 months ago
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8. Stephen VELO
   goodMagtrainer 20 km 00:45 16.6mph pace

   Not too hard. Just focus on high-rate cadence and increasing resistance every 10 minutes.

   10 months ago
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9. Stephen FIT
   goodLegs 00:20

   Easy start. Need some bigger weights at home.

   Legs - Leg Press RPE 3-4 2 12 40
   Legs - Leg Ext RPE 3-4 2 12 20
   Legs - Leg Curl RPE 3-4 2 12 20
   Legs - Standing Calf Raise RPE 1-2 2 12 40
   Legs - Step-up RPE 5-6 2 12... read more

   Easy start. Need some bigger weights at home.

   Legs - Leg Press RPE 3-4 2 12 40
   Legs - Leg Ext RPE 3-4 2 12 20
   Legs - Leg Curl RPE 3-4 2 12 20
   Legs - Standing Calf Raise RPE 1-2 2 12 40
   Legs - Step-up RPE 5-6 2 12 200
   Core - Prone Plank RPE 3-4 2 00:00:20

   10 months ago
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10. Stephen RUN
    good3km home loop 3 km 00:23 12:20 pace

    Knee is still a touch wonky, but this is starting to feel normal again.

    Maybe some magtrainer this afternoon.

    http://bit.ly/4hR74t

    10 months ago
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