Training Log Archive: veinbusterIn the 31 days ending Aug 31, 2018:
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| 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 | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Aug 31, 2018 #
7 AM
flexibility 35:00 [1]
Only two spots left feeling the pain from Saturday’s crash, and only with the wrong motion.
3 PM
Walk/hike warm up/down 30:00 [1] 3.6 km (8:20 / km)
Mrs around Rogers Reservoir. She was amazed how tall all the marsh flowers were - well over my head.
Thursday Aug 30, 2018 #
5 AM
flexibility 31:00 [1]
Now to see how my shoulder likes building for the day. I had cancelled Monday.
4 PM
Note
I didn’t really notice my shoulder at all at Habitat building door and window frames. Walked almost 10 km between the two crews I was overseeing. I let them do most of the hammering.
Wednesday Aug 29, 2018 #
7 AM
flexibility 34:00 [1]
8 AM
weight training 40:00 [2]
Day 2 soloflex and free weights
About 70% of normal weight for flies with somewhat reduced range of motion with the resistance.
About 70% of normal weight for flies with somewhat reduced range of motion with the resistance.
Road cycle long (Greenspeed ) 3:00:15 58.99 km (3:03 / km) +490m 2:56 / km
ahr:134 max:169 shoes: Specialized SWorks road
New Garmin full test.
The forecast indicated 3 hours before the rain, so I thought I could explore the extent of what I consider safe Greenspeed roads. The air felt like rain heading out, but I trusted the forecast. I did get 10 of light rain starting at about 11km.
As the rain ended a little group of 6 guys passed me on the first longer climb. As we chatted I suggested my heavy trike might catch them on the descent. It didn’t, but my moment let me catch them on the flat heading to Lake Simcoe. I couldn’t stay with them with my low gearing, but it was fun while it lasted.
10km later another little group passed me on a hill. I caught them about 10km later and didn’t see them again.
I mapped out a decent 60km ride for the trike, though in future I am likely to bias my east-west to Holborn and Doane which have nicer road surface.
Technical notes: the live track to Mrs used about 1/3 of my phone battery over 3 hours, so viable for most of my rides.
I was able to upload the GPS to here without my computer, so I guess I don’t have any excuses for not showing where I go any more.
The slightly bigger GPS barely clears my thigh on the trike, so I might have to watch hard lefts.
Nutrition: 1/2 tailwind
The forecast indicated 3 hours before the rain, so I thought I could explore the extent of what I consider safe Greenspeed roads. The air felt like rain heading out, but I trusted the forecast. I did get 10 of light rain starting at about 11km.
As the rain ended a little group of 6 guys passed me on the first longer climb. As we chatted I suggested my heavy trike might catch them on the descent. It didn’t, but my moment let me catch them on the flat heading to Lake Simcoe. I couldn’t stay with them with my low gearing, but it was fun while it lasted.
10km later another little group passed me on a hill. I caught them about 10km later and didn’t see them again.
I mapped out a decent 60km ride for the trike, though in future I am likely to bias my east-west to Holborn and Doane which have nicer road surface.
Technical notes: the live track to Mrs used about 1/3 of my phone battery over 3 hours, so viable for most of my rides.
I was able to upload the GPS to here without my computer, so I guess I don’t have any excuses for not showing where I go any more.
The slightly bigger GPS barely clears my thigh on the trike, so I might have to watch hard lefts.
Nutrition: 1/2 tailwind
Tuesday Aug 28, 2018 #
7 AM
flexibility 31:00 [1]
5 PM
Walk/hike warm up/down 40:00 [1] 3.9 km (10:15 / km)
Walkabout to test the new Garmin (520 plus). It has some very cool features, some of which I may not use. I did set it to send Mrs an activity track, which it did admirably - not sure what that does for battery life.
I will use the elevation chart and may use the map when travelling. The included compass is kind of fun - looks like about 5 degrees of resolution. Much more readable than my last one.
Oh...it supports an app with trails versus roads.
I will use the elevation chart and may use the map when travelling. The included compass is kind of fun - looks like about 5 degrees of resolution. Much more readable than my last one.
Oh...it supports an app with trails versus roads.
Monday Aug 27, 2018 #
7 AM
flexibility 33:00 [1]
8 AM
weight training 47:00 [1]
Day 1 soloflex and free weights
Light weights and slow motion. Bench press abandoned because of where the edge of the bench lined up on my shoulder.
Light weights and slow motion. Bench press abandoned because of where the edge of the bench lined up on my shoulder.
Sunday Aug 26, 2018 #
7 AM
flexibility 31:00 [1]
The same key sore spots this morning didn’t seem to impact my range of motion appreciably.
8 AM
weight training 35:00 [1]
Day 3 soloflex and free weights
Slow motion and light weights just to keep everything moving. I had to go from soloflex to free weights for upright rowing to get a linear resistance. I didn’t attempt dips or chin ups for fear of undo stress on my right shoulder.
Slow motion and light weights just to keep everything moving. I had to go from soloflex to free weights for upright rowing to get a linear resistance. I didn’t attempt dips or chin ups for fear of undo stress on my right shoulder.
Saturday Aug 25, 2018 #
7 AM
flexibility 31:00 [1]
8 AM
Mountain bike (FatBoy ) 1:21:10 16.23 km (5:00 / km) +147m 4:47 / km
ahr:116 max:158
Friday (yes I know) bikesploring
I went south on the backyard trail to pick up some trails I wasn’t aware of in Shepard’s Bush. On the way in I noticed a nasty little downhill segment and wondered if I would run into it - turns out I did.
If I can pull the file off my Garmin, segment 3 will show the early part of the trail. I time will accurately reflect my total ride time, but the distance will be off. I did hit that downhill while try to collect a trail map. I managed my braking poorly and didn’t bother to drop the seat to get my weight back...so...catch a tree root complex and did a might somersault, letting the bike follow me. Lots of muck and a rear in my compression, but no significant harm and no blood. A bit of stress in my right should blade, that I think got hit my my seat. A bit of stress in my right calf, which caught a bit of frame.
I got up and skipped the rest of the descent, opting to map out the upper level. Most of the way through, I noticed my Garmin was missing so retraced my steps to pick it up. That bit of trail wasn’t visible to me going the opposite way, so I tried again from a point I remembered, going in the original direction.
The Garmin barely has a display any more, but might still record. I started interval 4 to record the trail. My path was a bit less than optimal as I tried to minimize my disruption of three women on a vigorous run.
At home with a bit of ice on the should, just in case, as I type.
I went south on the backyard trail to pick up some trails I wasn’t aware of in Shepard’s Bush. On the way in I noticed a nasty little downhill segment and wondered if I would run into it - turns out I did.
If I can pull the file off my Garmin, segment 3 will show the early part of the trail. I time will accurately reflect my total ride time, but the distance will be off. I did hit that downhill while try to collect a trail map. I managed my braking poorly and didn’t bother to drop the seat to get my weight back...so...catch a tree root complex and did a might somersault, letting the bike follow me. Lots of muck and a rear in my compression, but no significant harm and no blood. A bit of stress in my right should blade, that I think got hit my my seat. A bit of stress in my right calf, which caught a bit of frame.
I got up and skipped the rest of the descent, opting to map out the upper level. Most of the way through, I noticed my Garmin was missing so retraced my steps to pick it up. That bit of trail wasn’t visible to me going the opposite way, so I tried again from a point I remembered, going in the original direction.
The Garmin barely has a display any more, but might still record. I started interval 4 to record the trail. My path was a bit less than optimal as I tried to minimize my disruption of three women on a vigorous run.
At home with a bit of ice on the should, just in case, as I type.
Friday Aug 24, 2018 #
6 AM
flexibility 21:00 [1]
A power failure last night had be running a bit late, so a bit short today. Then the commute was 35minutes to Habitat rather than an hour so I had extra time after all.
9 AM
Other 1:00:00 [1] 8.3 km (7:14 / km)
A very productive day with a group of mostly women from Points. We did landscaping for 12 homes. I carried a bunch of trees and dirt (over 8km worth) from the holding area to the planting area over about 6 active work hours.
Points sent 5% of their global work force and they worked smart and hard. I haven’t worked with a better group. While it wasn’t a contest, my group finished about 90 minutes ahead of the other group. We went over to help them complete one section of their garden. They liked our system so switched and we all finished up early.
One of the home owners thought is was pretty hot for us to work so walked over to No Frills and brought back 8 cartons of ice cream bars and popsicles and handed them over to me to distribute. There are enough left for whoever works tomorrow.
Points sent 5% of their global work force and they worked smart and hard. I haven’t worked with a better group. While it wasn’t a contest, my group finished about 90 minutes ahead of the other group. We went over to help them complete one section of their garden. They liked our system so switched and we all finished up early.
One of the home owners thought is was pretty hot for us to work so walked over to No Frills and brought back 8 cartons of ice cream bars and popsicles and handed them over to me to distribute. There are enough left for whoever works tomorrow.
Thursday Aug 23, 2018 #
7 AM
flexibility 32:00 [1]
11 AM
Road cycle (Greenspeed ) 1:42:52 35.27 km (2:55 / km) +106m 2:52 / km
ahr:126 max:151 shoes: Specialized SWorks road
A late ride along the river after taking my car in for a $1200 windshield replacement - beware cool new features like rain sensing, collision detection and adaptive cruise control. Then tending to what should be the last of my dad’s financial activity prior to tax time.
On the way home I stopped to get some fresh bits ordered for the rear end of my drive train, which took a beating in TDP this year. The weak link is they don’t have and don’t know where to get a tool to remove the tiny cassette.
On the way home I stopped to get some fresh bits ordered for the rear end of my drive train, which took a beating in TDP this year. The weak link is they don’t have and don’t know where to get a tool to remove the tiny cassette.
Wednesday Aug 22, 2018 #
7 AM
flexibility 33:00 [1]
2 PM
Note
Might be an accidental rest day. A bit more 7 year old entertaining, then a trip to the airport. Pull a full memory card of photos from World Cup off the big camera and look outside to see it isn’t especially inviting.
Maybe I’ll just catch up on correspondence and be lazy.
Maybe I’ll just catch up on correspondence and be lazy.
Tuesday Aug 21, 2018 #
6 AM
flexibility 29:00 [3]
Better shape than I expected after a 16 hour drive home yesterday.
7 AM
weight training 46:00 [2]
Day 2 soloflex and free weights
7 PM
Note
Spent the day entertaining a 7 year old. She was anxious to get outside every time the rain slowed down, which was nice to see. It was a bit too mucky to do much in the short light rain periods.
A bit of piano. A bit of guitar - her sister already has the only small one I had. Some cards, tarts and monopoly.
A bit of piano. A bit of guitar - her sister already has the only small one I had. Some cards, tarts and monopoly.
Sunday Aug 19, 2018 #
6 AM
flexibility 19:00 [1]
7 AM
Road cycle (Brompton ) 1:13:37 19.25 km (3:49 / km) +120m 3:43 / km
ahr:114 max:158
Bikesploring Baie-Comeau
Today I went to look around the lower levels of the west cluster. The streets by the bay are tiered and it is quite steep between the levels. My climb was about what the World acup riders do each lap, but theirs is packed mostly into one ascent.
I stopped the clock to carry the bike around a set of waterfalls I heard from the shore.
Once I covered the lower roads, I went to find the rest of La Route Verte 5. I picked it up where I left it yesterday, but lost it at the race route. I turned at a marked bike lane, but should have continued straight. When I looped back I found the continuation - marked after you cross a four lane road. That quickly got me onto the race route, so I went beside it where I could without being disruptive and watched some of the C class men while puttering through town.
Today I went to look around the lower levels of the west cluster. The streets by the bay are tiered and it is quite steep between the levels. My climb was about what the World acup riders do each lap, but theirs is packed mostly into one ascent.
I stopped the clock to carry the bike around a set of waterfalls I heard from the shore.
Once I covered the lower roads, I went to find the rest of La Route Verte 5. I picked it up where I left it yesterday, but lost it at the race route. I turned at a marked bike lane, but should have continued straight. When I looped back I found the continuation - marked after you cross a four lane road. That quickly got me onto the race route, so I went beside it where I could without being disruptive and watched some of the C class men while puttering through town.
Saturday Aug 18, 2018 #
6 AM
flexibility 13:00 [1]
7 AM
Road cycle (Brompton ) 1:13:02 20.92 km (3:29 / km) +156m 3:22 / km
ahr:121 max:167
La Route Verte 5
I was planning to tour the area we are staying in, but quickly found this path and decided to follow it east to the other Baie-Comeau. The town is like a barbell with an east end, a west end and a few kilometres of rock and bush in between.
The path ended half way up a hill and I continued to a dead end. On the return I noticed that where I turned to the coast, there had been an option to turn back inland. That other turn might have been the continuation of the main trail. Very nice riding, though the few hills were steep.
The is one single lane bridge that might be too narrow for the trike, otherwise the path is pretty much a full lane of road. It was always isolated from the highway, but in residential areas was a well marked lane on one side of the road. All intersections were very well marked.
I forgot my water, so didn’t check the route ascit continued west.
I was planning to tour the area we are staying in, but quickly found this path and decided to follow it east to the other Baie-Comeau. The town is like a barbell with an east end, a west end and a few kilometres of rock and bush in between.
The path ended half way up a hill and I continued to a dead end. On the return I noticed that where I turned to the coast, there had been an option to turn back inland. That other turn might have been the continuation of the main trail. Very nice riding, though the few hills were steep.
The is one single lane bridge that might be too narrow for the trike, otherwise the path is pretty much a full lane of road. It was always isolated from the highway, but in residential areas was a well marked lane on one side of the road. All intersections were very well marked.
I forgot my water, so didn’t check the route ascit continued west.
Friday Aug 17, 2018 #
7 AM
flexibility 21:00 [1]
Never trust the long range forecast. The day before we left the minimum temperature here was projected to be 15C. I brought bike clothes for 13C. It is 9C, which I’m not equipped for. Even trying to conserve space for an extra passenger heading back west, I probably could have found space for a long sleeved t shirt and a jacket. Oh well, no early bike ride to scout the area.
10 AM
Walk/hike long 1:30:00 [1] 11.1 km (8:06 / km)
Tour of the bay at Baie-Comeau. More elevation than I expected. A really nice rock forest along much of the bay. Quite a trail network, much of which we didn’t do.
Thursday Aug 16, 2018 #
6 AM
flexibility 25:00 [1]
And now a drive down the St Lawrence to a World Cup race.
4 PM
Walk/hike warm up/down 1:00:00 [1]
Baie-Comeau walkabout touring the east end of the race course. We arrived at start/finish in time for a Canadian gold to be awarded.
Wednesday Aug 15, 2018 #
7 AM
flexibility 33:00 [1]
Next stop Quebec
Tuesday Aug 14, 2018 #
7 AM
flexibility 31:00 [1]
8 AM
weight training 42:00 [2]
Day 1 soloflex and free weights
Monday Aug 13, 2018 #
5 AM
flexibility 30:00 [1]
Surprisingly foggy driving to the city this morning
6 PM
Walk/hike warm up/down 1:00:00 [1] 6.0 km (10:00 / km)
Mrs wanted another practice walk before going to Quebec.
Sunday Aug 12, 2018 #
8 AM
flexibility 32:00 [1]
10 AM
Road cycle hills (Bacchetta ) 1:56:23 49.72 km (2:20 / km) +205m 2:18 / km
ahr:142 max:169 shoes: Specialized Comp mountain
I broke down and drove the Bacchetta out to the north east hilly country roads. It was a good choice.
My pace was pretty good, though my hydration wasn't the best. I had just stuffed the bladder in the bike bag for transport and just pulled the tube out without ensuring that the bladder was oriented properly. The result was that I had to suck like a vacuum to get any water out. It wasn't bad enough that I felt the need to stop and fix it, just enough to dramatically reduce how much I drank when I grabbed the tube.
Total elevation shows less than it felt like, but the far north east is pretty flat. The climbs 2-3x what I have right at home though and I could stay in a smaller section and accumulate much more elevation. I stayed on the big ring for all of it. I did notice that the bike doesn't feel particularly stable at 10km/hr or less which might limit me on really long climbs.
Again I observed far more traffic than I like to be in on Ravenshoe now that 404 feed it. I'll have to do a rigid avoidance of it. I did find an entrance to Brown Hill Tract, which claims 16km of mountain bike trails.
My pace was pretty good, though my hydration wasn't the best. I had just stuffed the bladder in the bike bag for transport and just pulled the tube out without ensuring that the bladder was oriented properly. The result was that I had to suck like a vacuum to get any water out. It wasn't bad enough that I felt the need to stop and fix it, just enough to dramatically reduce how much I drank when I grabbed the tube.
Total elevation shows less than it felt like, but the far north east is pretty flat. The climbs 2-3x what I have right at home though and I could stay in a smaller section and accumulate much more elevation. I stayed on the big ring for all of it. I did notice that the bike doesn't feel particularly stable at 10km/hr or less which might limit me on really long climbs.
Again I observed far more traffic than I like to be in on Ravenshoe now that 404 feed it. I'll have to do a rigid avoidance of it. I did find an entrance to Brown Hill Tract, which claims 16km of mountain bike trails.
Saturday Aug 11, 2018 #
7 AM
flexibility 33:00 [1]
8 AM
weight training 45:00 [2]
Day 3 soloflex
2 PM
Walk/hike warm up/down 1:15:00 [2] 8.0 km (9:23 / km)
River walk with Mrs. we did collect a tart each coming home: peach for me, butter for her.
Friday Aug 10, 2018 #
6 AM
flexibility 33:00 [1]
7 AM
Mountain bike (FatBoy) 2:33:10 35.72 km (4:17 / km) +133m 4:13 / km
ahr:114 max:155
Friday Bikesploring
This week's edition was the north end of the river trail in the Holland Landing area. The map showed that I would have to ride a block up Yonge Street to get to a small trail system. Interval 4 shows my attempts to get there. It took a few stabs at it because I kept running into closed trail. The first bit closed due to poison ivy, then others for construction. It won't amount to much. I was mostly interested in it as an off street way to get to the more northern trails.
Next I went up to the trails of their conservation area and started interval 4. There wasn't much to these, but it does have a big parking area. The branch east was particularly messy. It was largely muck that an ATV had made a couple passes over.
I took another short street up to what should be the biggest chunk of trail and started interval 5. This varied between a bed of pine needles, wavey berms, and sand. The deep sand was unexpected in the pine forest, but it provided good practice balancing on an unstable surface. There were lots of tree parts on the trail, which doesn't seem to get much use. The ground was wetter than I expected so the ride was quite messy. Its a bit small to drive to, but traffic wasn't too bad on the stretch of Yonge I had to ride on - at least for a traditional bike that coudl snuggle up to the curb.
This week's edition was the north end of the river trail in the Holland Landing area. The map showed that I would have to ride a block up Yonge Street to get to a small trail system. Interval 4 shows my attempts to get there. It took a few stabs at it because I kept running into closed trail. The first bit closed due to poison ivy, then others for construction. It won't amount to much. I was mostly interested in it as an off street way to get to the more northern trails.
Next I went up to the trails of their conservation area and started interval 4. There wasn't much to these, but it does have a big parking area. The branch east was particularly messy. It was largely muck that an ATV had made a couple passes over.
I took another short street up to what should be the biggest chunk of trail and started interval 5. This varied between a bed of pine needles, wavey berms, and sand. The deep sand was unexpected in the pine forest, but it provided good practice balancing on an unstable surface. There were lots of tree parts on the trail, which doesn't seem to get much use. The ground was wetter than I expected so the ride was quite messy. Its a bit small to drive to, but traffic wasn't too bad on the stretch of Yonge I had to ride on - at least for a traditional bike that coudl snuggle up to the curb.
Thursday Aug 9, 2018 #
7 AM
flexibility 32:00 [1]
8 AM
weight training 46:00 [2]
Day 2 soloflex and free weights
Wednesday Aug 8, 2018 #
6 AM
flexibility 29:00 [1]
Looks like a soggy day at Habitat
Tuesday Aug 7, 2018 #
6 AM
flexibility 31:00 [1]
7 AM
weight training 53:00 [2]
Day 1 soloflex and free weights
Monday Aug 6, 2018 #
7 AM
flexibility 33:00 [1]
8 AM
Road cycle (Greenspeed ) 3:09:19 65.06 km (2:55 / km) +327m 2:50 / km
ahr:125 max:157 shoes: Specialized SWorks road
The search for forest trails
It was 25C when I got up, but I was due for a good ride so I headed north east. Along the river, then the nice bike lane. East at the end of the bike lane with construction all parked for the long weekend. There weren’t many cyclistist on Warden today, which surprised me a bit. At Holborn I went east again looking for the forest that should have 32km of trail.
I was one sign saying to watch for signs ahead to the trail, but saw nothing. I’ll try again another day. At least on a long weekend, I can put together a nice ride of 50-80km on these roads with minimal traffic. It’s interesting how construction can help you find new stuff.
Nutrition: 2/3 tailwind, 1 Lara Bar
It was 25C when I got up, but I was due for a good ride so I headed north east. Along the river, then the nice bike lane. East at the end of the bike lane with construction all parked for the long weekend. There weren’t many cyclistist on Warden today, which surprised me a bit. At Holborn I went east again looking for the forest that should have 32km of trail.
I was one sign saying to watch for signs ahead to the trail, but saw nothing. I’ll try again another day. At least on a long weekend, I can put together a nice ride of 50-80km on these roads with minimal traffic. It’s interesting how construction can help you find new stuff.
Nutrition: 2/3 tailwind, 1 Lara Bar
Sunday Aug 5, 2018 #
7 AM
flexibility 30:00 [1]
8 AM
weight training 38:00 [2]
Day 3 soloflex
10 AM
Walk/hike warm up/down 40:00 [2] 3.6 km (11:07 / km)
A bit of a walk about with Mrs before it got too hot. It was pretty sticky when we got back, but I killed 3 batteries chipping away at getting the lawn mowed. It will take at least 12 to finish.
Saturday Aug 4, 2018 #
8 AM
flexibility 30:00 [1]
Friday Aug 3, 2018 #
7 AM
flexibility 34:00 [1]
8 AM
Mountain bike (FatBoy) 2:25:07 35.71 km (4:04 / km) +262m 3:55 / km
ahr:120 max:162
Yesterday I got picked up a map of all of the trails in York Region. Today I planned to check out the closest one that I have not been on. It would have been a short ride so I started the day by doing the north river loop.
The ride over to the new trail on St John was a bit longer than I hoped for and required going up part of the hill that wants to be my nemesis. Interval 6 starts with the new trail. I used a 'take all rights' philosophy to try to map out the trail. This worked pretty well, but I remembered one portion of the map incorrectly and retraced a stretch - silly, because the map was in my pocket.
I reset my bearing at a park I remembered passing and set out to pick up the rest of the trail, stopping to check the map once in a while as I remembered that I had an appointment I needed to get back for. I forgot to restart the Garmin at one such stop and might have missed as much as a kilometer. As luck would have it, that stretch ended with a guard blocking access to the last bit of a trail on the far side of a construction site. I backtracked to pick up the missing trail on my map and catch another little branch.
Then I needed to hightail it home so I ended a short interval 7 and used interval 8 to track my attempt to escape this development by roads. The map wasn't a lot of help because at least 2/3 of the streets weren't named.
I made it back with enough time for some juice and cereal and a change of clothes.
Really nice trail tucked into a subdivision. Lots of old trees. And lots of hill, some quite steep.
The ride over to the new trail on St John was a bit longer than I hoped for and required going up part of the hill that wants to be my nemesis. Interval 6 starts with the new trail. I used a 'take all rights' philosophy to try to map out the trail. This worked pretty well, but I remembered one portion of the map incorrectly and retraced a stretch - silly, because the map was in my pocket.
I reset my bearing at a park I remembered passing and set out to pick up the rest of the trail, stopping to check the map once in a while as I remembered that I had an appointment I needed to get back for. I forgot to restart the Garmin at one such stop and might have missed as much as a kilometer. As luck would have it, that stretch ended with a guard blocking access to the last bit of a trail on the far side of a construction site. I backtracked to pick up the missing trail on my map and catch another little branch.
Then I needed to hightail it home so I ended a short interval 7 and used interval 8 to track my attempt to escape this development by roads. The map wasn't a lot of help because at least 2/3 of the streets weren't named.
I made it back with enough time for some juice and cereal and a change of clothes.
Really nice trail tucked into a subdivision. Lots of old trees. And lots of hill, some quite steep.
Thursday Aug 2, 2018 #
7 AM
flexibility 33:00 [1]
8 AM
weight training 42:00 [2]
Day 2 soloflex and free weights
Wednesday Aug 1, 2018 #
7 AM
flexibility 34:00 [1]
8 AM
weight training 47:00 [2]
Day 1 soloflex and free weights
This routine felt pretty good.
This routine felt pretty good.